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

Snatch (1 Rep EMOM 10 Minutes)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Bear Complex, CFR Style (1-1-1-1-1)

5 Sets of the following:

Without setting down bar, complete 7 rounds of the following:

– Power Clean

– Thruster

– Front Squat

– Push Press

*Rest as needed between sets. Record weight of heaviest successful set.

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Hang Power clean x 2 + Jerk (Practice 10 minutes)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

3 Hang power cleans

3 Jerks

15 Abmat sit-ups

1 minute rest

*Rx+ for 10 toes to bar in place of sit-ups. Post weight used to comments.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

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

Toes to bar

Burpee box jump overs, 24″/20″

CrossFit Roselle – Open Gym

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

Pause for 2-3 seconds at the specified location, then proceed with a full snatch.

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

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

Deadlift (3-3-3-3-3)

WOD

Metcon (10 Rounds for reps)

EMOM 20 Minutes:

Even: 10 DB snatches, 50#/35#, alt arms each rep

Odd: 10 Lunge jumps, as high as possible

*Rx+ 75#/50# and 10 pistols in place of the lunge jumps

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

DB Snatch

WOD

Metcon (10 Rounds for reps)

EMOM 20 Minutes:

Even: 10 DB snatches, 35#/20#, alt arms each rep

Odd: 10 Air squats

*Rx+ 50#/35# and squat jumps in place of air squats.

CrossFit Roselle – Open Gym

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

Back Squat (2-2-2-2-2)

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

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-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

Metcon (AMRAP – Reps)

5 Station WOD:

4 minutes at each station, get as much work done as possible:

– Power cleans

– Reverse tire/sled pulls

– Suicide sprints

– TTB + Wall climb

– Sledgehammer strikes

*Only one partner working at a time (except suicide sprints – you can run together to push each other).