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

5 Station Outdoor WOD 1 (No Measure)

4 Minutes/Station. Do as many reps as possible at each:

1. Sled pushes

2. Wall climb & sprint

3. Hurdle jumps

4. Tire flips

5. DB push presses

*Only one partner at a time. Work hard for around 30 seconds, then rest while your partner takes over.

CrossFit Roselle – Masters

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

5 Station Outdoor WOD 1 (No Measure)

4 Minutes/Station. Do as many reps as possible at each:

1. Sled pushes

2. Wall climb & sprint

3. Hurdle jumps

4. Tire flips

5. DB push presses

*Only one partner at a time. Work hard for around 30 seconds, then rest while your partner takes over.

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

Squat Cleans/Farmers Carries/Runs (Time)

5 Rounds for time of:

10 Squat cleans, 95#/65#

150′ Farmers carry, 50#/35# each arm

200m Run.

Rest 3 minutes between rounds

*Scaled/Masters 65#/45#, 35#/20#. Rx+ 155#/95#, 75#/50#.

CrossFit Roselle – Open Gym

Hang power snatch + Hang squat snatch + Squat snatch (1-1-1-1-1-1-1)

Perform all 3 components without setting down bar
Start around 60% and increase only if all 3 reps are good.

Snatch Grip Deadlift (2-2-2-2-2-2)

Weight is heavy. Maintain proper back angle during each rep.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 10 Minutes, complete as much as possible of:

Row 500m

Sampson Stretch 30 seconds/side

3 Rounds of:

10 Pull-ups

10 Dips

10 Hollow rocks

10 Supermans

10 OH squats

Skill/Strength

Kettlebell Swing (10-10-10-10-10)

Work up to heaviest set of 10 with perfect form. No rolling hips to get underneath weight. You must be able to pop hips and immediately stand tall. KB bottom must be pointed up, with slight tilt forward. Coaches will confirm proper form.

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target

CrossFit Roselle – Masters

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

WOD

Squat cleans/Farmers Carries/Runs (AMRAP – Rounds and Reps)

5 Rounds for time of:

10 Squat cleans, 95#/65#

150′ Farmers carry, 50#/35# each arm

200m Run.

Rest 3 minutes between rounds

*Scaled/Masters 65#/45#, 35#/20#. Rx+ 155#/95#, 75#/50#.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

15 Med ball cleans w/ bounce at bottom

20 Shoulder kips

15 Burpee pull-ups ( scale – 15 burpees + 15 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Back Squat (4RM)

20 minutes to work up to 4RM.

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.

CrossFit Roselle – Open Gym

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

Touch and go. Start at 60% and increase only if form is good for all 3 reps.

Snatch Balance (3-3-3-3-3)

Start sets where you left off above.

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

Split Jerk (1-1-1-1-1)

Work up to heavy single and start your sets. 15 minute cap.

WOD

Rows/Split Jerks/Push-ups (Time)

For time:

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

20 Mtn climber push-ups

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.

CrossFit Roselle – Masters

Warm-up

CFR WARM-UP 4 (No Measure)

Do as much as you can in 10 minutes:

Row 2 minutes

1 minute inchworm push-ups

1 minute duck walk

1 minute frog jumps

1 minute shoulder pass-throughs using PVC/band

Standard CF Warm-up 15 reps each

WOD

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Scale weight/reps as needed. Cap is 30 minutes.