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

DUs/Dips/DLs/Burpees/Runs/Squat Jumps/Push Presses (Time)

For time:

– 100 Double unders

– 20 Ring/bar dips

– 20 Deadlifts, 225#/155#

– 20 Over bar burpees

– 800m Run

– 20 Squat jumps

– 20 Push presses, 95#/65#

*Rx+ Ring dips, 315#/205# DLs, 20 Pistols, 20 HSPUs.

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

Sled Push (3 trips down & back)

WOD

Metcon (Time)

5 rounds of:

10 Quick feet

10 Push-ups

10 KB swings

5 Burpees

*1 group goes while 2nd group rests, then switch.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

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.

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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

3 Rounds for time:

Run 200m

15 Box jumps

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

With a Barbell:

– Front rack stretch

– Straight legged deadlift

– Front squat stretch

– Behind the neck press

– Shoulder press

– Thruster

Warm-up ahead of time if you want more time on the thrusters. WOD starts 30 min remaining in class.

Skill/Strength

Thruster (2-2-2-2-2)

WOD

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Snatches/C2B Pull-ups (Time)

21-15- 9 Reps for time of:

– Snatches, 85#/55#

– Chest to bar pull-ups

*Any style snatch allowed, must touch ground each rep.

CrossFit Roselle – Open Gym

Clean and Jerk (1RM)

Overhead Squat (2-2-2-2-2)

Assault Bike/Rest/HSPU/Rest (AMRAP – Reps)

3 Rounds for Total Reps:

1 min Assault Bike (calories)

1 min Rest

1 min HSPU

1 min Rest

*Break down each movement/round in notes.
Sub barbell shoulder presses for the HSPU if needed, 95#/65# recommended weight.

3 MIN MUs (AMRAP – Reps)

Complete as many muscle ups as possible in 3 minutes.
Sub 2 pull-ups + 2 dips for each MU. Perform in that order for the 3 minutes.

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 (Time)

– 200 Double unders

– 40 Ring/bar dips (sub bench/box dips)

– 40 Deadlifts

– 40 Over bar burpees

– 800m Run (both partners)

– 40 Pistols (sub squat jumps)

– 40 Handstand push-ups (sub push presses)

*One partner working at a time, except the run. Scale reps as needed.

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

Box Jumps (Max Height)

WOD

KBS/Med Ball Twists/Runs (Time)

5 Rounds for time of:

20 KB swings, 55#/35#

30 Med ball twists, 20#/14#

400m Run

*Rx+

3 Rounds for time of:

20 KB swings, 75#/55#

30 GHD sit-ups

400m Run

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

Reverse bridge stretch

T-spine openers

Skill/Strength

Bench Press (4-4-4-4-4)

WOD

DUs/Sit-ups/Lunge jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double unders

20 Abmat sit-ups

10 Lunge jumps

*Scaled/Masters 50 singles/15 Sit-ups/7 Air squats. Rx+ 30 UB DUs, 15 TTB, 6 Reverse lunge steps, 185#/125# (front rack position, no racks)