CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

MC hip stretches

PVC pass throughs

Shoulder kips

Front rack stretch

Thrusters

–

Power cleans & jerks w/ light weight

WOD

Metcon (Weight)

EOMOM 40 Minutes:

1 Clean & Jerk

*Add weight each rep if possible.

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

Thruster (Practice 10 minutes)

WOD

Kids “Fran” (Time)

21-15-9 Reps of:

Thrusters

Pull-ups/Jumping pull-ups

*Pick a weight you can do at least 10 reps unbroken.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

Calf stretch

Couch stretch

KB goblet squat stretch

OH band stretch

PVC pass throughs

Shoulder kips

–

OH Squats w/ light weight

Skill/Strength

Sledgehammer Strikes (10-10-10-10)

10 reps each arm.

WOD

DB Snatches/Box jumps (Time)

AMRAP 7 minutes:

10 DB snatches left arm, 50#/35#

10 DB snatches right arm, 50#/35#

5 Box jumps, 30″/24″

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

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 10 Quick feet = 2 Burpees

Odd: 3 deadlifts

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs

Shoulder kips

KB swings

–

Handstand hold/walk practice

WOD

Metcon (10 Rounds for weight)

EMOM 20 Minutes:

Even: 30 Double unders

Odd: Heavy deadlift

*add weight each rep if possible.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

ON YOUR OWN & PRIOR TO START TIME!!!

Sampson stretch

Calf stretch

KB goblet squat stretch

MC hip stretch

PVC pass throughs

Shoulder kips

–

10 pull-ups/ring rows

10 push ups

10 wall squats

10 burpees

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition as needed. Recommended for just about everyone, but certainly beginners and 1st timers:

20 rounds of: 5 pull-ups, 10 push-ups, 15 air squats.

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 Minutes:

60 Med ball sit-ups

60 Medball twists

2 Wall climbs

40 KB swings

40 Single arm OH walking lunges

2 Sled pushes

*One partner at a time. Shoot for 2+ rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Half pigeon stretch

Couch stretch

KB Around the worlds (lunge position)

Walking lunges

Front rack stretch

Front squats

Push presses

WOD

Metcon (Time)

5 Rounds for time of:

30 Sit-ups

15-12-9-6-3 Thrusters

300m Row

*Rest 3 minutes between rounds. Thruster weights are 95#/65#, 115#/75#, 125#/85#, 135#/95, 145#/100#. Rx+ 135#/95#, 155#/105#, 175#/115#, 185#/125#, 195#/135#.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

DB Snatch (Practice 10 minutes)

WOD

Metcon (Time)

5 Rounds for time of:

14 DB snatches

200m run

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

OH Band stretch

Chest stretch

Lat stretch

PVC pass throughs

Shoulder kips

Ring rows

Push-ups

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups