CrossFit Roselle – CrossFit

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
Girl Rx 165# DLs, 24″ BJ, 14# WB, 35# Plate carry.

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 12 minutes)

Start at 65% and increase only if form is perfect. Do not go above 90% 1RM.

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

Do a few warm-ups and start sets where you left off above. Goal is to go up to 110% 1RM.

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

Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

15 Cal Row

10 KB swings or 5 Power snatches

1 Rope Climb

*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.

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

Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

15 Cal Row

10 KB swings or 5 Power snatches

1 Rope Climb

*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.

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

Bench Press (5-5-5-5-5)

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
Sub supermans and/or straight legged deadlifts for back exensions.

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 form is perfect.

Snatch Grip Deadlift (1-1-1-1-1-1-1)

Maintain proper back angle – do not let your butt come up first!

CrossFit Roselle – Masters

Warm-up

CFR WARM-UP 6 (No Measure)

In 10 minutes:

100 Double unders

30 Sec Sampson Stretch each side

30 Sec Hollow Rocks

30 Sec Superman Holds

30 Sec Reverse Bridge Stretch

10 Wall Squats

10 Thrusters

10 Sumo Deadlift High Pulls

10 Pull-ups

Handstand Push-ups in remaining time.

Skill/Strength

Sleds/Yokes (Down & Back x 3)

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
Sub supermans and/or straight legged deadlifts for back extensions. Scale to 600m runs and 30 reps each if needed

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Run 400m

10 MC Hip Stretches

10 Med Ball Cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee Pull-ups

10 OH Squats

Handstand hold/walk practice in remaining time.

Skill/Strength

Muscle-ups (10 Minute Practice)

WOD

2017 Masters Qualifier #1 (AMRAP – Reps)

For time (20 min cap):

100 DB snatches, 50#/35#

80 Cal row

60 Burpees

40 Muscle ups

*Sub 2 pull-ups + 2 dips for 1 MU. Scaled/Masters 35#/20# and 2 ring rows + 2 push-ups for 1 MU.

CrossFit Roselle – Open Gym

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

Touch and go. Start at 60% and increase only if all 3 reps are good.

Snatch Balance (5-5-5-5)

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

Push Press (15 Min to find 1RM)

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″