CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

20 Double unders

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

WOD

Rows/Bench Presses/Rests (4 Rounds for time)

4 Rounds of:

Row 500m AFAP

ME Bench Press, 135#/85#

Rest 3 minutes between rounds.

*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 Med ball cleans w/ bounce at bottom each rep

15 PVC pass throughs

15 Burpees

15 Ring rows

15 Push presses w/ bar

10 Clean & jerks w/ light weight

10 Pull-ups

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Clean & Jerks/Pull-ups (Time)

3 Rounds for time of:

6 Clean & jerks, 135#/95#

18 Pull-ups

*Rx+ 185#/125# & C2B pull-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

3 Rounds for time of:

20 pull-ups/ring rows

Run 200m

20 push-ups

Rest 1 min after each round. *scale reps as needed.

CrossFit Roselle – Open Gym

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

Push Press (3-3-3-3-3)

“Isa-Grace” (Time)

“Isa-Grace”

For time:

30 Snatches

30 Clean & Jerks

135#/95#

GHD Sit-ups/Pistols (Time)

40-30-20-10 Reps of:

GHD sit-ups

Pistols (alternating legs each rep)
Sub Abmat sit-ups and squat jumps as needed

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)

In 20 Min:

200 DUs, then AMRAP remaining time:

– 40 HSPUs

– 40 Hurdle jumps

– 2 Sled pushes

– 40 KB swings

– 40 Toes to bar

*sub DB presses, squat jumps, and kipping knee raises as needed.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch

–

5-4-3-2-1 reps of:

Burpees

Pull-ups

OH squats

WOD

Burpees/Sit-ups/Rows (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

500m Row

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

EMOM 12 minutes:

10 Quick feet

Kipping knee raises/TTB until :35 mark (rest :25 sec)

*Scale reps as needed

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

Plate G2OH/OH Walking Lunges (Time)

30-20-10 Reps for time of:

Plate Ground to OH, 45#/35#

OH Walking lunges, 45#/35#

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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

10 Push-ups

10 Box jumps

5 Burpees

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

Weighted Pull-ups (5-5-5-5-5)

WOD

Med Ball Twists/Curls/Burpees (Time)

50-35-20 Reps for time of:

Bicep curls, 45#/30# (barbell)

Med ball twists, 20#/14#

Burpees

Bicep curls/V-ups/Burpees (Time)

50-35-20 Reps for time of:

Bicep curls, 45#/30# (barbell)

V-ups

Burpees