CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 750m

30 shoulder kips

15 squats w/ plate, bounce at bottom

15 plate ground to overhead

20 OH walking lunges w/ plate

20 plate sit-ups

20 plate twists while standing

Handstand push-ups in remaining time (sub OH presses)

Skill/Strength

Box Jumps (Highest possible)

Safety first. Only go as high as you are comfortable. Do multiple reps at that height if possible. No plate stacking on top of soft boxes, only underneath.

WOD

Deadlifts/Box Jumps (Time)

21-15-9 Reps of:

Deadlifts, 225#/155#

Box jumps, 24″/20″

*Rx+ 315#/205#, 30″/24″
scale weight/height as needed

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 minute jumping jacks

1 minute double unders

30 Second Sampson stretch each leg

1 minute shoulder kips

1 minute mountain climber hip stretch

1 minute wall walks

1 minute wall squats

1 minute behind neck press in partial squat

1 minute front rack stretch

1 minute OH squats

Skill/Strength

Farmer’s Carry (200m for time x 1 trip.)

1 lap around building, heaviest possible. Cap is 5 minutes.

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run
Scale reps as needed.

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

For 10 Minutes:

20 Double unders/30 singles

10 Mtn climber hip stretches

10 Shoulder kips

5 Parallette jump throughs

5 OH squats

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

Runs/V-ups/Pull-ups/Dips (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

Run 400m

20 V-ups/Abmat sit-ups

15 Pull-ups/Ring rows

15 Dips/Push-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Row 3 minutes

Shoulder kips 30 seconds

Bear crawl 1 minute

Backwards crabwalk 1 minute

Duck walk 1 minute

Frog hop 1 minute

Muscle ups in remaining time (sub pull-ups + dips)

Skill/Strength

Front Squat (2-2-2-2-2)

Get at least 3 heavy sets of 2 in. Recommended warm-up sets of 10-7-5 then start on sets of 2.

WOD

Burpees/Wall Balls/KB Swings (Time)

30-20-10 Reps for time of (15min cap):

Burpees

Wall Balls, 20#/14#

KB Swings, 55#/35#

*Scaled/Masters 20-15-10 reps and scale weight as needed. Rx+ 6″ target burpees, 12’/10′ WB target and 75#/55# KB swings.

CrossFit Roselle – Open Gym

Snatch (1 Rep Max)

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 (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.

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 (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.

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.

Skill/Strength

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

HSPUs/Back squats (Time)

For time:

30 HSPUs

10 Back squats, 135#/95#

20 HSPUs

20 Back squats, 135#/95#

10 HSPUs

30 Back squats, 135#/95

*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.

CrossFit Roselle – Open Gym

Snatch Pull (3-3-3-3-3)

heavier than last time if possible

Snatch Grip Deadlift (3-3-3-3-3)

heavier than last week if possible.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

10 Quick Feet

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

2k Row (Time)

Max Effort 2k Row

WOD

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#.