CrossFit Roselle – CrossFit

WOD

“Bradyn” (Time)

For time:

5 Rounds of:

-99 Double unders

-7 Burpees

-21 Thrusters, 65#/45#

*Cash Out – 1 Mile Run*

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB goblet squat stretch

Shoulder kips

PVC pass throughs

–

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Power Snatches/Box Jumps (Time)

21-15-9 Reps for time of:

Power snatches, 115#/75#

Box jumps, 24″/20″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU

–

AMRAP 5 minutes:

-4 Toes to bar

-6 plate ground to OH

-8 Lunge jumps

-10 Quick feet

Skill/Strength

Back Squat (10-8-5-3-3-3-3)

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Up/down dog

Childs pose

Laying twister stretch

Reverse bridge

Shoulder kips

–

AMRAP 5 Minutes

4 Pull-ups/ring rows

5 Push-ups

6 Air squats

7 Hollow rocks

10 Quick feet

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale pull-ups by using bands so that you can do 10+ unbroken reps. Scale bench press weight so that you can also do 10+ unbroken reps.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson stretch

Shoulder kips

Barbell front rack stretch

–

AMRAP 5 minutes:

5 Good mornings

5 Hang muscle cleans

5 Front squats

5 Push jerks

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

KB goblet squat stretch

Shoulder kips

Reverse bridge

MC hip stretches

WOD

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

In 30 minutes:

100 Abmat sit-ups, then

AMRAP remaining time:

-200m Single arm farmer’s carry, heavy

-10 Box jumps, high

-800m Run

-20 Sledgehammer strikes (10/arm)

-2 rope climbs/wall climbs/wall walks

*Note box jump height, weight, and movement performed to notes. Sub GHD sit ups if preferred.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU

Barbell front rack stretch

AMRAP 5 Minutes:

5 Good mornings

5 Muscle cleans

4 Reverse lunges

4 Front squats

4 Burpees over bar

Skill/Strength

Front Squat (Heavy set of 2 in 20 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat clean is Rx. Sub bar or bench dips as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 Minutes:

-3 Toes to bar

-4 MC Hip stretches

-5 Plate front squats

-6 Plate ground to OH

Skill/Strength

Turkish Get Up (Heavy single each arm)

WOD

Cored Out (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

20 Abmat sit-ups

10 Floor wipers, 95#/65#

20 Med ball twists, 20#/14#

10 TTB
Scale weight as needed. Sub V-ups for TTB.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Roll out 5 minutes

AMRAP 5 Minutes:

-20 Double unders

-10 Hollow rocks

-6 DB snatches

-3 Burpee pull-ups

Skill/Strength

Pull-ups (Practice)

WOD

Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.