CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

WOD

Metcon (Time)

3 Rounds for time w/ a partner:

-400m Run

-50 Abmat sit-ups

-50 Wall balls, 20/14#

-50 Push-ups

*Run together, then one partner working at a time. Rx+ GHD, 25-30/20#, and Ring PUs.

CrossFit Roselle – CrossFit

Warm Up

Roll out

Agility ladder

Dodgeball

Skill/Strength

Practice MUs and HSPUs

WOD

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

CrossFit Roselle – CrossFit

Warm Up

Group stretch

PVC pass throughs

OH band stretch

3 Rounds:

3 KB windmills/arm

10 single-arm OH walking lunges

5 burpee pull-ups

Skill/Strength

Turkish Get Up

Practice, work up to heavy single each arm, 20 min

WOD

Rows/Turkish Get-ups/Box Jumps (Time)

For time:

-50 Cal row

-10 Turkish get ups, 55/35

-50 Box jumps, 24/20

-10 Turkish get ups, 55/35

-50 Cal row

CrossFit Roselle – CrossFit

Warm Up

Roll out

Hip circle band WU

3 Rounds:

10 walking lunges

10 lunge jumps

3 strict TTB

HS hold

Back Squat (10-8-6-4-4-4-4)

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Bike 50/40 Cal (Time)

Bike 50/40 Cal for time

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

10 shoulder kips

3 burpee pull-ups

10 hollow rocks

3 reverse burpees

WOD

DB Shoulder to OH/TTB/Rope Climbs (Time)

3 Sets for total time:

3 Rounds:

-15 dual DB shoulder to overhead, 45/30#

-9 TTB

-3 Rope climbs, 18/15′

*Rest 3:00 between sets. 35 min cap.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

10 quick feet

6 plate ground to OH

8 OH walking lunges

4 plate thrusters

WOD

Tire Flips/Wall Climbs/Med ball runs (Time)

5 Rounds for time of:

5 Tire flips

2 Wall climbs

400m Run w/ med ball, 20#/14#

Rest 3 minutes between rounds.

*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.

Runs/Power cleans/Burpees (Time)

5 Rounds for time of:

400m Run

7 Power cleans, 135#/95#

11 Bupees

*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-50/40 Cal row

-40 Single arm OH walking lunges, 45/30#

-40 Single arm DB thrusters, 45/30#

-50 HR push-ups

-2 Wall climbs

*Rx+ Bike, 65/45#, and ring dips.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Hip circle band WU

Skill/Strength

Sleds/Yokes (4 x 50m)

Sled push or Yoke carry

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Roselle – CrossFit

Warm Up

Roll out

Shoulder kips

2 Rounds of:

-10 quick feet

-10 plate G2OH

-10 OH walking lunges

WOD

Run/Bike/Row (Time)

2 Rounds for time:

-1000m run

-2000m row

-3000m bike

CrossFit Roselle – CrossFit

Warm Up

Roll out

PVC pass throughs

Shoulder kips

Burgener WU

3 Rounds:

-3 squat snatches, light weight

-4 snatch balances

-10 hollow rocks

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Hard Cindy (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate

♂ 35-lb pull-up, 30-in box, 45-lb plate