CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Run 2 minutes

Barbell front rack

Dip shrug high elbows

Muscle cleans

4 Rounds of:

-3 Power cleans (add weight each round)

-20 Double unders

***

Experienced members can move on to the EMOM. Newer members will practice form with light weight.

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Kettlebell Swings/Runs (Time)

For time:

45 KB swings, 55/35

400m Run

35 KB swings, 55/35

800m Run

25 KB swings, 55/35

1200m Run

15 KB swings, 55/35

*Rx+ 75/55.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Turkish Get Up (Heavy single each arm in 20 minutes)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to bar

Burpee box jump overs, 24″/20″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

WOD

Metcon (Time)

With a partner, for time:

-100 Push-ups

-100 Ball slams, 30/20

-100 Squats, 45/25

-100 Cal row

-800m run together at end

*Any order, but no partitioning, one partner working at a time. Rx+ ring dips, weighted pistols, and cal bike (no change with ball slams or run).

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m/Row 1000m

10 pull-ups

10 push-ups

10 sit-ups

10 supermans

10 OH squats

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

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Run 2 minutes

PVC passthroughs

OH squats

Burgener WU

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (Heavy single in 20 minutes)

Complete all 3 segments without setting bar down.

Snatch Balance (Heavy single in 15 minutes)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Plate squat stretch into hamstring stretch

OH plate stretch

Shoulder kips

AMRAP 5 minutes:

-10 quick feet

-8 lunge jumps

-6 plate G2OH

-4 TTB

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Push Press (10-8-6-4-3-3-3)

WOD

30 Muscle-Ups (Time)

30 muscle-ups for time

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes, on your own:

-Row bike 2 minutes

-Barbell front rack stretch

-Muscle cleans

-Hang squat cleans

-5-3-1 reps of:

–Squat cleans w/ increasing weight (finish at workout weight)

–Burpee pull-ups

WOD

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll out 5 minutes

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, 25 minute AMRAP:

6 Rounds of:

-7 Handstand push-ups

-5 Power cleans, 165/115

-7 Toes to bar

*Partner A does the HSPU, then B does the PCs, then A does the TTB. Now B does the HSPUs, A the PCs, B the TTB. Continue alternating this pattern until 6 rounds completed, then run 300m together. Continue this way for 25 min.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Rope Climb (Practice)

WOD

Rope climbs/Weighted Step-ups/Runs (Time)

5 Rounds for time of:

– 2 Rope climbs

– 20 Weighted DB step-ups, 20″ with 35#/20# each hand. Box height should be so that hip is slightly below knee when foot is on box.

– 400m Run (or 500m Row).

*Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.