CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

-30 sec stretch

-5 Ring rows

-5 Hang power snatches

-5 OH squats

WOD

Runs/Rests 3 (Time)

For time:

-Run 1500m

-Rest 3

-Run 1200m

-Rest 3

-Run 900m

-Rest 3

-Run 600m

Rest 3

-Run 300m

Rows/Rests 3 (Time)

For time:

-Row 1875m

Rest 3

-Row 1500m

Rest 3

-Row 1125m

Rest 3

-Row 750m

Rest 3

-Row 375m

Skill/Strength

Snatch (Heavy snatch in remaining time)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 Minutes:

-1 Min stretch

-4 Box jumps

-8 KB swings

-12 Single KB OH walking lunges (6 steps/arm)

-20 Double unders

Skill/Strength

Front Rack Walking Lunge (4 x 25′)

Increase weight each set

WOD

KBS/Push-ups (Time)

For time (20 min cap):

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

-Kettlebell Swings, 55/35#

-Push Ups

*Rx+ 75/55# and Ring push-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min stretch

-10 Banded leg raises/side

-Front rack stretch

-Hang muscle cleans

-10 Banded front squats

-5 Burpee pull-ups

Skill/Strength

Squat Clean (1 rep every 30 sec @ 70% for 5 min)

Heavier than last week.

Hang Squat Clean (1 rep every 45 sec @ 70% for 6 min)

Heavier than last week.

Squat Clean (1 min AMRAP)

Heavier than last week or beat previous reps.

WOD

Chest to Bar PUs/Hang Squat Cleans/Bar Facing Burpees (Time)

9-7-5-3 Reps for time of:

-Chest to bar pull-ups

-Hang squat cleans, 115/75#

-Bar facing burpees

*Rx+ Bar MUs and 155/105#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 Minutes:

1 Min stretch

10 Shoulder kips

8 Hollow rocks

1 Wall walk

10 Lunge jumps

8 Split jerks

Skill/Strength

Split Jerk (3-3-3-3-3)

Work up to about 70-75% of 1RM and start sets.

WOD

Bike/TTB/HSPUs (AMRAP – Rounds and Reps)

AMRAP 15:

-50/40 Cal bike

-40 TTB

-30 HSPUs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 25min:

-800m Wall ball run

-80 Wall ball seated twists

-80 Wall balls

-80 Wall ball sit-up throws

-80 Burpees over wall ball

*Post rounds/reps completed along with weight of wall ball used.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 minutes)

WOD

Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Run 400m

Up/down dog

Childs pose

Laying twister

Couch stretch

3 Rounds “Cindy”

-5 pull-ups

-10 Push-ups

-15 Air squats

Skill/Strength

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

Bench Press (10-8-6-4-3-3-3-3-3)

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Sleds/Yokes (3 x 50m )

Sled push or Yoke carry

WOD

Farmer’s Carry/Hurdle jumps/Wall Climb (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-200m Single arm farmer’s carry, 55/35#

-15 Hurdle jumps, 24/20″

-1 Wall climb, 8/6′

*Rx+ 75/55# and 30/24″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 min stretch

-10 lunge jumps

-10 shoulder kips

-5 strict TTB/knee raises

-8 split jerks, alt legs each rep

-5 roll to stands

Skill/Strength

Split Jerk (5-5-5-5-5)

Work up to about 60% 1RM and begin sets, heavier than last week if possible.

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min stretch

-10 Banded leg raises/side

-Front rack stretch

-Hang muscle cleans

-10 Banded front squats

-5 Burpee pull-ups

Skill/Strength

Squat Clean (1 rep every 30 sec @ 70% for 5 min)

Heavier than last week.

Hang Squat Clean (1 rep every 45 sec @ 70% for 6 min)

Heavier than last week.

Squat Clean (1 min AMRAP)

Heavier than last week or beat previous reps.

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups