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

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Grab a partner or go at it solo.

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

Hang Squat Clean + Squat Clean + Jerk (Heavy single in 20 minutes)

Perform all three movements without setting down bar

WOD

Clean & Jerks/Pull-ups (AMRAP – Reps)

7 Minute Ladder:

1 Clean & jerk, 95#/65#

2 Pull-ups

2 Clean & jerks

4 Pull-ups

3 Clean & jerks

6 Pull-ups

*Continue adding 1 C&J and 2 PUs per round until time expires. Rx+ 135#/95# & C2B pull-ups

CrossFit Roselle – CrossFit

Warm-up

Recovery Warm-up (No Measure)

Roll out 10 Minutes

Couch Stretch

OH Banded Shoulder Stretch

Half Pigeon

Lying Twister Stretch

WOD

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Box Jumps (For max height)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Push-ups

-10 Hanging knee raises/TTB

-10 Air squats

-50 Jump ropes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

Shoulder Kips

–

Hip circle band warm-up

–

Burgener Warm-up

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

WOD

Box Jumps/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Box jumps

1 Min Rest

1 Min KB swings

1 Min Rest
Pick box jump height and KB weight. Post to comments.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 Minutes

Bear crawl/Backwards Crab Walk/Frog Hops 2 Minutes

5 TTB/5 Box Jumps 2 Minutes

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (No Measure)

4-5 Rounds of:

-10 Quick feet

-10 Plate ground to OH

-10 OH walking lunges

*one group goes while another rests, then switch.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips

–

2 Rounds of:

-6 Toes to bar

-8 Plate front squats

-10 Plate ground to OH

-14 OH walking lunges

Skill/Strength

Paused Front Squat (Heavy set of 3 in 25 min)

Floor Press (Heavy set of 3 in 25 min)

WOD

Burpees/Bar Muscle ups (Time)

5 Rounds for time:

8 Burpees

5 Bar muscle ups
Sub 10 Pull-ups & 10 Dips for the 5 MUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Stretch

PVC Pass Throughs

OH Squats

Shoulder Kips

–

Hip circle band warm-up

–

2 Rounds of:

-10 Pull-ups

-10 Box jumps

-5 Reverse burpees

-5 HSPUs

Skill/Strength

Box Jumps (15 Min, for max height. )

WOD

Rows/Handstand Walks (Time)

3 Rounds for time of:

-500m Row

-50′ Handstand walk

*Sub 25 DB shoulder presses, 35#/20#.

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

Back Squat (5-5-5-5)

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

-Pull-ups

-Burpees

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)

n 20 Min:

150 V-up buy-in, then AMRAP in remaining time:

-10 Quick feet

-10 KB swings

-10 weighted step ups

*After the buy in, Partner A does the quick feet, the B does the KB swings, then A does the step ups. Continue alternating movements for the duration. After every 4 rounds completed, do 4 rope climbs (optional).