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.

Skill/Strength

DB Snatch (Work up to heavy single in 15 minutes.)

Use same weight for both arms.

WOD

Row/DB Snatches/Dips/Burpees/MUs (Time)

For time:

500m Row

40 DB snatches, alt arms each rep, 50#/35#

30 Dips

20 Burpees

10 Muscle ups

*Sub HR push-ups for dips and jumping C2B pull-ups for MUs.

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.).

Skill/Strength

Tire Flips (Practice 12 minutes)

WOD

Metcon (Time)

5 Rounds for time of:

10 Quick feet

100m sprint

10 KB swings

*Rest 30 seconds between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

–

EMOM 6 Minutes:

– 3 Hang squat clean thrusters w/ barbell (bounce at bottom)

– 4 Mountain climber hip stretches

– 5 Shoulder kips

Skill/Strength

Squat Clean Thruster (15 minutes to build to heavy single)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders

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

Skill/Strength

Box Jumps (10 minute practice – max height)

WOD

Metcon (Time)

4 Rounds for time:

12 Thrusters

74 Jump ropes

*Pick weight you can do first round unbroken.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m

–

EMOM 6 Minutes:

– 5 KB swings

– 5 KB goblet squats w/ bounce at bottom

– handstand hold in remaining time
,

Skill/Strength

Sleds/Yokes (3 x Down & Back)

Sled push or Yoke carry

WOD

Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record rounds completed and post weight used and box height in comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

–

Burgener Warm-up

–

EMOM 6 Minutes:

20 Double unders

4 squat snatches

*light weight w/ speed.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Reverse lunge steps (10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 V-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

1 Pull-up

1 Push-up

2 Pull-ups

2 Push-ups

3 Pull-ups

3 Push-ups…

*Continue adding 1 rep each round until time expires.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

–

EMOM 6 Minutes:

10 Quick feet

5 Med ball cleans w/ bounce at bottom

5 Ring rows

Skill/Strength

WOD

DB Clean & Jerk – Single Arm (Work up to heavy single in 15 minutes)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
Same weight must be completed with both arms.

Rows/DB C&J/Pull-ups (Time)

3 Rounds for time of:

500m Row

20 DB clean & jerks, alt arms each rep, 45#/30#

15 Pull-ups

*Rx+ 65# & C2B pull-ups

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)

In 20 Minutes:

200 Abmat sit-up buy-in, then AMRAP remaining time:

– 5 Deadlifts

– 10 Med ball twists

– 20 Sec Handstand hold

*Partner A does the first movement while B rests, then B does the second movement while A rests, then A does the last movement while B rests. The next round, the positions are switched. Continue this manner until time expires.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice – 5 minutes

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

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders