CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 20 Double unders

– 5 Strict toes to bar

– 5 Med ball cleans

Skill/Strength

Box Step Ups (5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg. Increase weight each set if possible.

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 10 SDHPs, 55#/35#

– 3 Burpee pull-ups

– 8 Lunge jumps

– 20 Sec Handstand hold

Skill/Strength

Muscle-ups (Progressions, practice 10 minutes)

Handstand Push-ups (Progressions/practice 10 minutes)

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub 4 pull-ups + 4 dips for the MUs. Scale HSPUs by using up to 2 abmats or a box. Rx is 75#/55#.

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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

3 Rounds for reps of:

– 1 Minute pull-ups/ring rows

– 1 Minute sit-ups

– 1 Minute burpees

*1 Minute rest between rounds.

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)

AMRAP 20 Min:

40 Floor presses

4 Rope climbs, 18’/15′

20 Bar over burpees

2 Sled pushes

*Rx 135#/85#. Scale up/down as needed. Sub 9 ring rows/rope climb.

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.

WOD

Bear Complex, CFR Style (7-7-7-7-7)

5 Sets of the following:

Without setting down bar, complete 7 rounds of the following:

– Power Clean

– Thruster

– Front Squat

– Push Press

*Rest as needed between sets. Record weight of heaviest successful set.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon stretch

– Reverse bridge stretch

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 Toes to bar

3 Wall walks

Skill/Strength

Handstand Walk (practice)

WOD

Rows/OH Barbell Holds/Chin Over Bar Holds (AMRAP – Rounds and Reps)

AMRAP 31 Minutes:

31 Cal Row

31 Sec OH Barbell hold, 95#65#

31 Sec Chin over bar hold

*Rx+ 31′ HS Walk in place of OH barbell hold.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 times through:

– bear crawl down

– backwards crab walk back

– frog hop down

– walking lunges back

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes:

– 31 sit-ups

– 31 box jump up and overs

– 31 sec plank hold

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 KB swings

10 Handstand push-ups

Skill/Strength

DB Snatch (2-2-2-2-2)

1 rep each arm = 2 reps.

WOD

DB Snatches/Box jumps/Double unders (Time)

5 Rounds for time:

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

5 Box jumps, 24″/20″

20 Double unders

*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 Thrusters, 45#/35#

10 Pull-ups

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

Warm-up sets included.

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.