CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Hip circle band WU

Rotator cuff WU

Shoulder kips

AMRAP 5 Minutes:

-8 Lunge jumps

-6 Med ball twists

-4 Med ball cleans

-20 Sec HS hold

Skill/Strength

Back Squat (10-8-6-4-3-3-3-3)

WOD

KB Swings/Burpees (Time)

For time:

75 KB Swings, 55#/35#

50 Burpees

*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.

CrossFit Roselle – Open Gym

Metcon (Time)

Handstand hold for 4 minutes

*Accumulate 4 minutes in as many sets as it takes to complete. Record total time to complete.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 Min

OH band stretch

Good mornings

Barbell front rack stretch

Front squat stretch

Muscle cleans

AMRAP 5 minutes:

-4 Squat clean & push jerks, TnG

-4 Roll to stands

-4 Pull-ups

*Increase weight each round.

Skill/Strength

Clean and Jerk (1 Rep EMOM 12 Minutes)

WOD

Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-3 Clean & jerks, 135#/95#

-7 Pull-ups

*Rx+ 185#/125# & C2B.

CrossFit Roselle – Open Gym

Metcon (Time)

21-15-9 Reps for time of:

-Bike calories

-Burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Hershey kiss relay

-Heats of a handful of people at a time

-Solo cups at north and south ends of the gym

-Each person has to get all the hershey kisses from one cup to the other using a plastic spoon, two burpees any time they drop the kisses

-Most kisses transferred in a minute (90 seconds?) wins

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

DB Split Squat (5-5-5-5 each leg)

WOD

Metcon (2 Rounds for reps)

EMOM 20 min:

-10 Quick feet

-20-50 DUs even minutes

-10-20 Ring push-ups odd minutes

*Record total reps of DUs and ring push-ups completed

CrossFit Roselle – Open Gym

Metcon (AMRAP – Reps)

For 10 Minutes:

AMRAP:

-ME plank hold

-ME side plank hold left

-ME side plank hold right

*Do 5 burpees after each movement. Record total number of burpees completed. Lower reps is better.

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

28 GHD sit-ups

28 Cal row

14 Power snatches, 95#/65#

14 Bar over burpees

7 Pull-ups

7 Ring dips

*Rx+ 135#/95# and sub 7 Ring MUs for the pull-ups and dips

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

15 Hip extension

15 GHD sit-ups

Reverse bridge

20 Shoulder kips

20 Walking lunges

10 Med ball cleans

5 Burpee bar muscle ups/pull-ups

Skill/Strength

Front Squat (Heaviest single in 20 minutes)

WOD

2016 Regional Event 4 (Time)

4 Rounds for time:

28 Pistols, alternating legs each rep

15 Power cleans, 115#/80#

CrossFit Roselle – Open Gym

Metcon (Time)

Every 30 seconds for 10 minutes:

-10 Quick feet AFAP

*Watch the clock and record slowest time for score.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 min:

Row 500m

Half pigeon

Laying chest twister stretch

OH band stretch

Wall angels

Front rack stretch

AMRAP remaining time:

-20 DUs

-5 Front squats

-5 HSPUs/push presses

Skill/Strength

Push Press (10-8-6-4-4-4-4)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

*Rx+ 20 HSPUs/rd in place of wall walks.