CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 400m

20 Burpees

Foam Roll/Lacrosse Ball 4 minutes

With a plate:

– 10 straight legged deadlifts

– 10 shoulder presses

– 10 ground to overhead

– 10 OH walking lunges

– 10 front squats w/ bounce at bottom

Skill/Strength

Shoulder Press (3-3-3-3-3)

WOD

OH Walking Lunges/Wall Balls/DUs/TTB/Row (Time)

For time:

50 OH walking lunges, 45#/35#

50 Wall balls, 20#/14#

100 Double unders

50 TTB

50 Cal row

*Scale up/down as needed. Goal is under 15 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 (AMRAP – Rounds and Reps)

AAMRAP 20 min:

800m run

400m weighted barbell carry

200m sled/tire push/pull

*Partners stay together throughout WOD. Pick weight/object and keep moving.

CrossFit Roselle – Masters/Beginners

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 (AMRAP – Rounds and Reps)

AMRAP 20 Min:

400m Run

300′ Farmer’s carry

20 Medball cleans

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/Rope Climbs/Back Squats/Wall Walks (Time)

4 Rounds for time of:

5 Deadlifts, heavy

5 Rope climbs

5 Back squats, heavy

5 Wall walks

*Post weight used in notes. Racks allowed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Toe touch 30 sec

Sampson stretch 30 sec/side

20 PVC pass throughs

Quad roll out 30 sec/side

Run 400m

20 Shoulder kips

Glute/hamstring roll out 30 sec/side

10 Wall squats

Upward dog 30 sec

10 Burpees

WOD

Rows/Box Jumps/Rests (Time)

3 Rounds for time of:

1000m Row

25 Box jumps, 24″/20″

Rest 5 minutes between rounds.

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds for time:

Row 500m

15 Box jumps, 20″/12″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 Minutes

Calf roll out 30 sec/side

20 Mountain climber hip stretches

Chest stretch 30 sec/side

20 Shoulder kips

Row 2 Minutes

Back roll out 1 minute

Lat stretch 30 sec/side

15 Pull-ups

15 Dips

15 OH squats

WOD

“Annie Has A Kettlebell” (Time)

50-40-30-20-10 Reps of:

Kettlebell swings, 55#/35#

Double unders

Sit-ups

*Rx+ for half reps, 75#/55#, Triple unders, TTB

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

Glute/hamstring roll out 30 sec/side

25 Straight legged deadlifts

Banded shoulder stretch 30 sec/side

20 Hang muscle cleans

15 Shoulder presses

Couch stretch 30 sec/side

10 Front squats w/ bounce at bottom

5 Burpees

WOD

Quick Feet/Burpees/Thrusters (Time)

5 Rounds for time of:

10 Quick Feet, 5 each foot

15 Burpees

20 Thrusters, 45#/35#

*Rest 3 minutes between each round.

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Thruster (10 Min Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Quick feet, 5 each side

3 Burpees

7 Thrusters, 35#/25#

Rest 1 minute between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

Lat roll out 30 sec/side

20 shoulder kips

Calf stretch 30 sec/side

1 minute double unders

Quad roll out 30 sec/side

10 Wall squats

10 PVC shoulder pass throughs

Banded shoulder stretch 30 sec/side

1 minute burpees

WOD

Runs/Chin Over Bar Holds/Plank Holds (Time)

AMRAP 40 Minutes:

800m Run

Max Chin Over Bar Hold

Max Plank Hold

*Sub Ring Row Holds if needed. Rx+ for planks done on PUSH-UP PR. Add hold times together for score. Note rounds completed in notes.