CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

For time, immediately after completing Fran:

-50 Burpee box jump overs, 24/20″

-200 Double unders

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds:

-12/9 cal row

-10 push-ups

-10 OH squats

Skill/Strength

WOD

Yoke Carry (4 x 50′)

Hip Extensions/Farmer’s Carry/Rows (Time)

5 Rounds time of:

-15 Hip extensions

-100′ Single arm farmer’s carry, 75/55#

-250/200m Row

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10 burpees

-10 toes to bar

-5 shoulder presses

-5 pull-ups

WOD

Bikes/Shoulder to OHs/Bar MUs (Time)

3 Rounds for time:

-30/25 calorie echo bike

-20 shoulder to overhead 115/75#

-10 bar muscle ups

*Rest 3 minutes between rounds.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10/8 cal bike

-30 double unders

-10 DB snatches

-5 reverse burpees

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-50 Double unders

-15 GHD sit-ups

-20 DB snatches, alt arms, 50/35#

-10 Med ball cleans, 20/14/#

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10/8 cal bike

-10 lunge jumps

-10 hang muscle cleans

WOD

Metcon (Weight)

Every 4 minutes x 10 rounds:

-6 Reverse lunge steps, alt legs

-4 Power cleans

*Increase weight each round if possible. Add weight of heaviest lifts together for score.

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out

Active WU

Dodgeball

Metcon (Time)

With a partner, 10 rounds for time:

-40 Double unders

-20 Abmat sit-ups

-10 Front squats, 95/65#

-5 Burpees over bar

*Alternate full rounds with a partner, AFAP. Earn your rest. Rx+ V-ups & 135/95#

CrossFit Roselle – CrossFit

Warm Up

Roll out 5 min

Agility ladder

Shoulder kips

Barbell front rack stretch

10 Clean & Jerks light

5 Clean & Jerks medium

Set up for WOD

WOD

Bikes/Pull-ups/C&Js (Time)

3 Rounds for time:

-30/25 Cal bike

-20 Pull-ups

-10 Clean &jerks, 135/95#

*Rx+ C2B and 185/125#

Skill/Strength

Deadlift (Heavy single remaining time.)

CrossFit Roselle – CrossFit

Warm Up

Cage run, 10 minutes

WOD

Step-ups/Slam Ball Side Throws/Wall Walks (AMRAP – Rounds and Reps)

AMRAP 35 min:

-50 Step-ups, alternating legs each rep (unweighted)

-20 Slam ball side throws, 30/20#

-5 Wall walks

CrossFit Roselle – CrossFit

Warm Up

Hip 90/90 stretch

ATYs w/ light weight, 15 reps each

PVC pass throughs

Burgener WU

3 rounds of:

-30 double unders

-5 hang power snatches (increase weight each rd)

-10 lunge jumps

Skill/Strength

Hang Power Snatch (1 rep EMOM 10 minutes)

WOD

Hang Power Snatches/Box Jumps (Time)

5 Rounds for time of:

5 Hang power snatches, 95/65#

7 Box jumps, 24/20″

*Rx+ 135/95# & 30/24″

CrossFit Roselle – CrossFit

Warm Up

Couch stretch

Pigeon stretch

PVC pass throughs

Shoulder kips

3 rounds of:

-5 plate squat/hamstring stretches

-5 plate ground to OH

-8 OH walking lunges

-10 hollow rocks

Skill/Strength

WOD

Rows/TTB/Burpees (Time)

7 Rounds for time of:

-10/8 Cal row

-8 Toes to bar

-6 Burpees

*Sub kipping knee raises as needed.

Farmer’s Carry (Heavy 100′ walk in remaining time)

Single arm, be sure to do both arms