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 Minutes:

100 Pull-up buy-in, then AMRAP in remaining time:

– 6 Bar over burpees

– 2 Deadlifts

– 30 Double unders

*During AMRAP portion, partner A does the BOBs, then B does the deadlifts, then A does the DUs. Continue alternating each movement. Rx+ for 150 pull-up buy in, and heavy DLs

CrossFit Roselle – CrossFit

DB Thrusters/TTB (Time)

30-20-10 Rep rounds for time of:

DB Thrusters, 35#/20#

Toes to bar

*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.

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

Thruster (1-1-1-1-1-1-1)

WOD

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

3 Rounds for time of:

1 minute push-ups

1 minute pull-ups

1 minute sit-ups

1 minute squats

1 minute rest

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

10 Burpees

10 Pull-ups

Barbell front rack stretch

10 Hang muscle cleans

5 Front squats

5 Shoulder presses

15 Power clean & jerks w/ light weight

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

PCs/MUs/Runs (Time)

3 Rounds for time of:

10 Power cleans, 135#/95#

5 Ring muscle ups

400m Run

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

Hang Power Clean (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 hang power cleans

5 burpee box jumps

*perform with a partner. One partner goes while other rests. Then switch. Go as fast as possible and earn your rest.

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

WOD

Metcon (Time)

5 Rounds for time of:

50m sled push, 225#/155#

100m Farmers carry (single arm), 75#/55#

20 OH walking lunges, 45#/35#

Rest 5 minutes after each round. Go as fast as possible/round and earn your rest.

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

Skill/Strength

Split Jerk (1-1-1-1-1-1-1)

WOD

Rows/Split Jerks/Push-ups (Time)

For time:

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

20 Mtn climber push-ups

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

3 Rounds for time of:

200m run

5 Burpees

10 Pull-ups

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)

For Time (25min cap):

– 100 DUs

– 50 Cal row

– 50 HSPUs

– 100 DUs

– 50 Burpees

– 50 TTB

– 100 DUs

– 50 Power cleans, 135#/95#

*1 partner working at a time.

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

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.