CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

–

EMOM 5 minutes:

10 Quick feet

6 Lunge jumps

4 Roll to stands

2 MC push-ups

Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

WOD

Halloween Pumpkin WOD (Time)

31 Pumpkin sit-up throws (against wall)

13 Pumpkin twists (sit-up position)

31 Pumpkin wall balls

13 Pumpkin twists

31 Box jumps holding pumpkin

13 Pumpkin twists

31 Pumpkin wall balls

13 Pumpkin twists

31 Pumpkin sit-up throws

*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

WOD

Halloween Pumpkin WOD (Time)

31 Pumpkin sit-up throws (against wall)

13 Pumpkin twists (sit-up position)

31 Pumpkin wall balls

13 Pumpkin twists

31 Box jumps holding pumpkin

13 Pumpkin twists

31 Pumpkin wall balls

13 Pumpkin twists

31 Pumpkin sit-up throws

*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
kids scale weight of WB and height of box jumps as needed.

Bonus

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.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Half pigeon

Laying twister stretch

Wall angels

Couch stretch

PVC pass throughs

–

Burgener warm-up

Skill/Strength

Power Snatch (Practice 10 minutes)

WOD

DUs/Power Snatches/Box Jumps/TTB (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

75 Double unders

25 Power snatches, 75#/55#

25 Box jumps, 24″/20#

25 Toes to bar

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

DB Snatch (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-50 DUs/100 singles

-20 DB snatches (10/arm)

-20 Box jumps

-20 Kipping knee raises(10 TTB)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Reverse bridge

Shoulder kips

Barbell front rack stretch

–

AMRAP 5 minutes:

4 Clean high pulls

4 Reverse lunge steps in front rack

4 MC Hip stretches

4 Ring rows

HS Hold

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Thrusters/Pull-ups (Time)

5 Rounds for time of:

– 5 Thrusters, 115#/75#

– 7 Pull-ups

*Rx+ 155#/105# & C2B

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

KB swings/Burpees (Time)

21-15-9 Reps for time of:

KB Swings, 55#/35#

Burpees

*Rx+ 75#/55#. Goal is to be fast and unbroken. All out effort.

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 – Rounds and Reps)

AMRAP 25 Minutes:

-Row 40 Cal

-40 Weighted step-ups

-40 V-ups

-40 DB snatches

-20 Strict/weighted pull-ups

*Pick DB weights and post to comments. Use bands if needed for strict pull-ups.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

OH band stretch

Reverse bridge

Shoulder kips

–

20 Lunge steps

10 Push ups

10 KB swings

5 Dips

–

-Warm-up on DLs up to heaviest weight for WOD

-Practice HSPUs and HS walks – IF you think you will get there.

WOD

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Row 500m

20 Walking lunges

10 Med ball cleans

5 Wall walks

Skill/Strength

A: DB Bench Press (5-5-5-5)

Alternate w/ B

B: DB Pullover (5-5-5-5)

Alternate w/ B

WOD

Rows/Wall Balls/Wall Walks (Time)

For time:

-Row 1000m

-50 wall balls, 20#/14#

-10 Wall walks

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 KB swings

10 Box jumps

5 Burpee pull-ups

Skill/Strength

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-Row 350

-20 Wall balls

-5 Wall walks