CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Foam Roll/Lacrosse Ball 5 minutes

10 Pull-ups

10 Ring dips or dips

10 Toes through rings

10 Good mornings

10 OH Squats

Skill/Strength

Sleds/Yokes (Down & back x 3)

Sled push or Yoke carry

WOD

AMRAP OH Squats (AMRAP – Reps)

In 10 minutes:

Run 800m, then complete as many OH squats in remaining time as possible. Each time you break, do 10 burpees. Rx 95#/65#. Scaled/Masters Run 600m & use 65#/45#. Rx+ run 800m and use 135#/95#. Score is total OH squats.
A break is anytime the bar comes down from an overhead lockout – no resting bar on back.

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

Row 2 min

30 Sec Sampson stretch each side

30 Sec Shoulder kips

30 Sec Reverse bridge stretch

30 Sec Shoulder opener stretch each side

30 Sec Mountain climber hip stretch

30 Sec Hollow rocks

30 Sec Pull-ups

30 Sec Med ball clean w/ bounce at bottom

30 Sec Burpees

30 Sec Roll to stands

30 Sec OH Squat

Skill/Strength

Outdoor Wall Climb (Practice)

WOD

Farmer’s Carry/Wall Climb/Run/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 20 Min:

150′ Farmer’s carry, 50#/35# each arm

1 Tire obstacle plus wall climb, 8’/6′

200m Run

15 Pull-ups outdoor cage

*Scaled/Masters 35#/20#, sub 5 burpees for wall climb, & 15 jumping pull-ups. Rx+ 75#/50# & C2B pull-ups.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 min

30 Sec Sampson stretch each side

30 Sec Shoulder kips

30 Sec Reverse bridge stretch

30 Sec Shoulder opener stretch each side

30 Sec Mountain climber hip stretch

30 Sec Hollow rocks

30 Sec Pull-ups

30 Sec Med ball clean w/ bounce at bottom

30 Sec Burpees

30 Sec Roll to stands

30 Sec OH Squat
This isn’t an AMRAP, but put in some work and warm-up properly. Row 1000m if you’re late to class.

Skill/Strength

Outdoor Wall Climb (Practice)

WOD

Farmer’s Carry/Wall Climb/Run/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 20 Min:

150′ Farmer’s carry, 50#/35# each arm

1 Tire obstacle plus wall climb, 8’/6′

200m Run

15 Pull-ups outdoor cage

*Scaled/Masters 35#/20#, sub 5 burpees for wall climb, & 15 jumping pull-ups. Rx+ 75#/50# & C2B pull-ups.

CrossFit Roselle – Open Gym

Snatch (2-2-2-2-2-2-2)

Touch and go. Start at 60% and increase only if form is perfect for both reps.

Overhead Squat (2-2-2-2-2-2)

Start first set heavier than last week’s first set. Increase each set if possible.

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 (AMRAP – Reps)

AMRAP 20 Min:

100 DB snatches, alt arms each rep, 50#/35#

100 Air squats

100 V-ups

10 75′ sprints

*Only one partner working at a time. Scaled/Masters 35#/20# & sub abmat sit-ups. Rx+ 75#/50#, pistols, and TTB.

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

Metcon (AMRAP – Reps)

AMRAP 20 Min:

100 DB snatches, alt arms each rep, 35#/20#

100 Air squats

100 Abmat sit-ups

10 75′ Sprints

*Rx+ 50#/35# & V-ups

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

“Wes” (Time)

For time:

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
Women 15# plate, 20″ box, 125# cleans. Scaled/Masters sub 400m run, 5 ring rows, 4 burpee box step ups, and 95#/65# cleans.

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM for 12 Min)

Start at 65% or higher. Increase if reps are good, but do not go above 85%.

Snatch Balance (1-1-1-1-1-1-1)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

100 Jumping jacks

10 Inch worm push-ups

10 Mountain climber hip stretches

20 Shoulder kips

10 Ring row to deep ring dip and press outs (sub MUs)

10 Med ball cleans w/ bounce at bottom each rep

10 OH squats

2 Rope climbs

Skill/Strength

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

WOD

Metcon (AMRAP – Reps)

2 Rounds of the following for total reps:

3 Min Row (for calories)

2 Min Burpees

1 Min Deadlifts, 225#/155#

*Scaled/Masters scale weight as needed. Rx+ Assault bike, 6″ target burpees, and 315#/205#.

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

100 Jumping jacks

10 Inch worm push-ups

10 Mountain climber hip stretches

20 Shoulder kips

10 Ring row to deep ring dip and press outs (sub MUs)

10 Med ball cleans w/ bounce at bottom each rep

10 OH squats

2 Rope climbs

Skill/Strength

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

WOD

Metcon (AMRAP – Reps)

2 Rounds of the following for total reps:

3 Min Row (for calories)

2 Min Burpees

1 Min Deadlifts, 225#/155#

*Scaled/Masters scale weight as needed. Rx+ Assault bike, 6″ target burpees, and 315#/205#.