CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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 Clean (Work up to heavy single in 12 minutes.)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaled/Masters 50 cal row, 40 v-ups, 30 wall balls, 20 cleans, 10 ring row to deep ring dip and press outs. No Rx+ option, just go all out.

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

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

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

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

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Pull-ups (3 x ME. Rest approx. 3 minutes between sets.)

Scale to band you can do 10+ reps.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Men 20# to 9′ target. Women 10# to 9′ target.

Scaled option: Perform a total combined 150 reps of wall balls and abmat sit-ups. Go in any order, partition as needed.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Pull-ups (3 x ME. Rest approx 3 minutes between attempts.)

If you can easily hit 20+ reps, you can elect to do C2B pull-ups.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled/Masters 20#/10# to 9′ target. If needed, partition with abmat sit-ups to hit 150 total reps.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (Work up to heavy single in 12 minutes)

WOD

Isabel – With a Twist (Time)

For time (15min cap):

30 power snatches, 115#/75#

*Do 5 burpees every break. Scaled/Masters 95#/65# and 3 burpees every break. Rx+ 135#/95#.

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 Minutes:

Push-ups/Ring dips

Kettlebell swings

Air squats/Pistols

Row/Assault Bike

*5 minutes at each station. Each partner must complete 10 reps/calories at a time while partner rests. Alternate between work/rest, and get as many reps completed as possible. Start at any station, but go in order. Scaled/Masters complete 7 reps at a time. Rx+ is the second movement listed.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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.

Metcon

Metcon (No Measure)

With a partner complete the following 5 stations, working at each station for 4 minutes:

Plate Pinch Carry

KB Rack Hold

Push Up Shoulder Tap

DB Snatch

Jumping Jack

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Scaled/Masters step-ups allowed, 75#/55#, jumping pull-ups. No Rx+ option, just go all out.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Push-Presses/SDHPs/OH Squats EMOM (No Measure)

EMOM 6 Min:

6 Push-presses

5 Sumo deadlift high pulls

4 OH Squats

Skill/Strength

Deadlift (Work up to heavy single in 15 minutes.)

WOD

Quick Feet/Double Unders/Plank Holds EMOM (12 Rounds for time)

EMOM 12 minutes:

20 Quick Feet

20 Double unders

Plank Hold for remaining time until 5 sec before next minute.

*Use 5 second break to record your plank hold time each round. This is how the workout will be scored. Scaled/Masters 10 quick feet/round and 20 singles/round. Rx+ hold plank on PUSH-UP PR.