CrossFit Roselle – Open Gym
Snatch (1RM)
Front Squat (3-3-3-3-3)
Warm-up sets of 10-7-5, then start on your 3’s.
6/19/17 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row 750m
Sampson stretch 30 seconds each side
20 Shoulder kips
10 Mountain climber hip stretches
10 Wall squats
Then AMRAP in remaining time:
– 5 Pull-ups
– 5 Push-ups
– 5 OH Squats
Skill/Strength
Squat Clean (1 Rep EMOM 10 minutes)
WOD
TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.
6/16/17 CF
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.
Skill/Strength
Clean and Jerk (10 minute practice)
WOD
Fun WOD 2 (Time)
For time:
100 Abmat sit-ups
Rest 2 minutes
75 Cal Row
Rest 2 minutes
50 Burpees
Rest 2 minutes
25 Clean & jerks, 135#/95#
*Rx+ GHD sit-ups & 185#/125#
6/15/17 Masters/Beginners
CrossFit Roselle – Masters/Beginners
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Sledgehammer Strikes (10 Reps each arm x 4 sets)
WOD
Deadlifts/Pull-ups/Push-ups/Double Unders (AMRAP – Rounds and Reps)
AMRAP 15 minutes
3 Deadlifts
5 Pull-ups
7 Push-ups or dips
9 Double unders
Rest 30 seconds
*Use weight you can do unbroken for most rounds. Sub ring rows as needed. 18 single unders in place of the DUs.
6/15/17 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Run 800m
20 Shoulder kips
20 Mtn Climber hip stretches
15 OH squats
15 Sumo deadlift high pulls
10 Reverse burpees
10 Burpee pull-ups
Handstand walk in any remaining time.
Skill/Strength
Sleds/Yokes (3 Trips down and back)
Sled push or Yoke carry
Reverse lunge steps (10-10-10-10-10)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Runs/Muscle-ups (Time)
5 Rounds for time of:
5 Muscle ups
200m run/250m row
*Rest 1 minute between rounds. Sub 10 pull-ups/round for the MUs.
6/14/17 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Double unders 1 minute
Bear crawl 1 minute
Backwards crab walk 1 minute
Duck walk 1 minute
Inchworm push-ups 1 minute
Frog hops 1 minute
Shoulder kips 1 minute
Plank hold for time.
Skill/Strength
Sledgehammer Strikes (10 Each arm x 5 sets)
WOD
Deadlifts/Push-ups/Double unders (Time)
5 Rounds for time of:
5 Deadlifts, 225#/155#
15 Push-ups
25 Double unders
*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.
CrossFit Roselle’s 8-Week Summer Kids Program
CrossFit Roselle is running an 8-week CrossFit Kids summer program for ages 10-15. The classes will be held from 10:15am – 11:30am on Mondays, Wednesdays, and Fridays beginning 6/19 and running through 8/11. The first week of the program will be FREE! After the free week trial, the cost will be $180 for non-members and $150 for members. There is limited space available, so sign up ASAP if you’re interested. Please help spread the word by sharing with friends and families.
The purpose of the program is to teach proper movement and develop overall strength and speed. We will do agility drills, strength training, CrossFit workouts, and of course play games. Kids will learn how to squat, deadlift, press, and clean with proper form. We will improve balance and coordination, develop body positioning awareness, and push strength and conditioning to new levels.
Contact Jason at jason@crossfitroselle.com for more information.
6/13/17 Masters/Beginners
CrossFit Roselle – Masters/Beginners
Warm-up
Warm-up (No Measure)
AMRAP 10 minutes:
Row 200m
3 Burpees
4 Sumo deadlift high pulls
5 Box jumps
6 Mtn climber hip stretches
7 Shoulder kips
Skill/Strength
Shoulder Press (5-5-5-5-5)
Warm-up sets of 10-7 then start your sets of 5. Increase weight each set if possible.
WOD
KB Swings/Med Ball Twists/Runs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
15 KB swings, 45#/25#
20 Med ball twists, 20#/14#
300m Run
6/13/17 CF
CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
Back Squat (3-3-3-3-3)
Warm-up sets of 10-7-5, then start sets of 3. Increase weight each set if possible.
WOD
Wall Balls/Rope Climbs EMOM (12 Rounds for reps)
EMOM 12 Min:
Even: 12 Wall balls, 20#/14# to 12’/10′ targets
Odd: 2 Rope climbs, 18’/15′
*Scaled/Masters adjust weight/height of Wall balls, but maintain 12 reps. Also, scale to 1 rope climb or sub 10-15 ring rows each set.
6/12/17 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row 750m
20 Shoulder kips
30 Sec Sampson stretch each leg
10 Mtn Climber hip stretches
1 min Squat stretch
30 Sec Reverse bridge stretch
Then, AMRAP in remaining time:
– 5 Pull-ups
– 5 Wall balls
WOD
KBS/Med Ball Twists/Runs (Time)
5 Rounds for time of:
20 KB swings, 55#/35#
30 Med ball twists, 20#/14#
400m Run
*Rx+
3 Rounds for time of:
20 KB swings, 75#/55#
30 GHD sit-ups
400m Run
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.