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.

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.

Metcon (AMRAP – Reps)

4 Minutes Each Station, AMRAP:

– Row (calories)

– HSPUs (sub DB Presses)

– Box jumps, 30″/24″

– Double unders

– DB Snatches, 75#/50#

*Scale down as needed. Only one partner working at a time.

CrossFit Roselle – Masters/Beginners

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 – Reps)

4 Minutes Each Station, AMRAP:

– Row (calories)

– DB Presses

– Box jumps

– Double/Single unders

– DB Snatches

*Pick weight/height that you could do 10 consecutive reps. Only one 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

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

40 Double unders

30 Sec banded shoulder stretch each arm

20 Hollow rocks

10 Med ball cleans w/ bounce at bottom

5 Wall squats

1 Wall walk

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

KB swings/Burpees (Time)

21-15-9 Reps for time of:

KB Swings, 55#/35#

Burpees

*Rx+ 75#/55#. Goal is to be fast and unbroken. All out effort.

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

Back Squat (3-3-3-3-3)

WOD

Metcon (Time)

5 Rounds for time of:

10 KB swings

5 Burpees

*Rest 2 minutes between rounds. All out efforts. Pick weight that’s challenging but that you can do for 10 unbroken reps.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m, then 2 rounds of:

Sampson stretch 30 seconds each side

20 Shoulder kips

10 Mountain climber hip stretches

20 Sec superman hold

10 Toes through rings

20 Sec Plank hold

Couch stretch 30 seconds each side

WOD

Lynne (AMRAP – Reps)

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

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball

Group Stretch

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

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

Reverse tire/sled pull (3 trips down & back)

WOD

“MIchael” Light (Time)

3 Rounds for time of:

400m Run

15 Supermans

15 Straight legged DLs, 45#/35#

30 Abmat sit-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

10 PVC pass-throughs

10 OH squats

10 Russian KB swings left arm

10 Russian KB swings right arm

10 Burpees

WOD

WOD

Metcon (Weight)

EMOM 30 Minutes:

Even: 1 Clean & Jerk

Odd: 10 Quick feet (5 each foot)

*You can add weight each round on the C&J, but only if form is perfect.