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

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
We’ll do this one partner style. Details provided at the gym.

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

Kalsu – Scaled (Time)

For time:

100 Thrusters, 95#/65#

*Perform 5 burpees EMOTM.

**Rx+ 135#/95#
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

WOD

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Skill/Strength

Back Squat (3×3)

5-10# heavier than last week if possible. Each set is unbroken, and you must complete all 3 sets at the same weight.

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Finish 5-10# heavier than last week if possible. Stay at same weight and clean up last week’s ugly reps if needed.

Shoulder Press (3×3)

2.5-5# heaver than last week if possible. Each set is unbroken, and you must complete all 3 sets at same weight. No legs!

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

Change the reps to 1 when entering your weight.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Pull-ups

10 Box jumps, 24″/20″

*Rx+ C2B pull-ups, 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 (AMRAP – Rounds and Reps)

20 Minutes:

7 Thrusters

8 Kipping knee raises

9 Burpees

10 Quick feet

*One partner gets through a round while partner rests, then switch.

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 (5 Rounds for reps)

AMRAP 4 Min each station:

Med ball twists

Quick feet

Renegade rows + push-ups

Double unders

Handstand push-ups

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

Metcon (Time)

10 Rounds for time of:

2 Heavy deadlifts

10 Wall balls, 20#/14#

1 Rope climb, 18’/15′

*Rx+ Wall balls to 12’/10′ targets and 2 rope climbs/rd.

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

WOD

Assault Bike/DB Snatch/Burpees (5 Rounds for time)

5 Rounds for time of:

15 Cal Assault Bike

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

9 Burpees

*Rest approximately 3 minutes between each round. Record individual round times for score. Rx+ 75#/55#, but only if you can be close to UB on DB snatches. Go all out each round and see where you’re at.

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

Weighted Step-ups (10-10-10-10)

16″ boxes. 5 Reps each leg, holding DBs or KBs. Perform 10 push-ups after each set of 10.

WOD

Metcon (Time)

4 Rounds for time:

10 Pull-ups

20 Box jumps

30 Walking lunges