CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

10 PVC pass throughs

15 Shoulder kips

10 MC hip stretches

10 OH squats

10 KB windmills

Skill/Strength

Handstand Walk (10 Minute practice)

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.

Regional WOD 17.1 (Time)

For time (25min cap):

Run 1200m, then

12 Rounds of:

– 4 Strict HSPU

– 8 C2B Pull-ups

– 12 Squats

Rx+ wear vest, 20#/14#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

10 PVC pass throughs

15 Shoulder kips

10 MC hip stretches

10 KB windmills

10 OH squats

–

Burgener Warm-up

Skill/Strength

Snatch (1 Rep EMOM 20 minutes)

Start approximately 75# below your 1RM and increase by 5# each minute. If you miss a weight, wait until next minute and attempt again. If you miss twice, reduce the weight by 20# or so and complete the remaining reps at that weight.

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

800m Run

50 Hand release push-ups

50 Pull-ups

50 Wall balls

2 Sled pushes

*Only 1 partner working at a time except for the run (both partners run 800m).

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

WOD

Metcon (Weight)

Every Other Minute for 20 Min:

10 Quick feet

10 DB snatches

10 Box jumps

CrossFit Roselle – CrossFit

WOD

Metcon (Time)

For time:

Row 1000m

75 V-ups

Row 1000m

75 Abmat sit-ups

Row 1000m

75 Twists

Row 1000m

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (5-5-5-5)

Do 10 V-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

10 Walking lunges

5 Push-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Sampson Stretch 30 sec/side

15 Shoulder kips

10 MC Hip stretches

10 Pull-ups

20 Walking lunges

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

Sledgehammer Strikes (10 each arm/set x 3 sets)

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

WOD

Metcon (Time)

5-7 Rounds of:

10 KB swings

Sled sprint down & back

10 Burpees AFAP

*One group goes while other group rests, then next group goes, etc. When you start a round, go as fast as you can and earn your rest.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Sampson Stretch 30 sec/side

15 Shoulder kips

10 MC Hip stretches

10 Med ball cleans w/ bounce at bottom

10 Wall balls

Skill/Strength

Tire Flips (5-5-5)

Tire Flips (5-5-5)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.