CrossFit Roselle – Masters/Beginners

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

SDHPs/OH Walking Lunges/DB Snatches/Runs (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30 Sumo deadlift high pulls

40 OH Walking lunges

50 DB snatches

Run 600m

*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.
Sub goblet squats for the OH walking lunges if needed.

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

SDHPs/OH Walking Lunges/DB Snatches/Runs (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30 Sumo deadlift high pulls

40 OH Walking lunges

50 DB snatches

Run 600m

*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.

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

Hang Squat Clean + Squat Clean + Jerk (1-1-1-1-1-1-1)

Perform all three movements without setting down bar

WOD

DUs/TTB/PCs/MUs (AMRAP – Reps)

In 15 Minutes:

200 Double unders

50 TTB

200 Double unders

50 Power cleans, 95#/65#

AMRAP Muscle ups in remaining time. If you cannot do muscle ups, sub 2 pull-ups + 2 dips for 1 muscle up.

*Sub 400 Singles and kipping knee raises/scale weight as needed. Rx+ 135#/95#. For scoring purposes, 2 singles = 1 DU.

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Row 4 minutes

Sampson stretch 30 seconds each side

Shoulder kips 30 seconds

Squat stretch 30 seconds

Reverse bridge stretch 30 seconds

Front rack stretch 30 seconds

Hang power cleans 30 seconds

Shoulder presses 30 seconds

Run 4 minutes

Skill/Strength

Power Clean (10 minute practice)

WOD

Metcon (Time)

5 Rounds for time of:

7 Power cleans

7 Burpees

30 Double unders/50 singles

*Rest 2 minutes between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Run 400m

Sampson stretch 30 seconds each leg

10 shoulder pass throughs w/ PVC

20 shoulder kips

10 mountain climber hip stretches

Then, 1, 2, 3, 4, etc. reps of the following in the remaining time:

– mountain climber push-ups

– pull-ups

– OH squats

Skill/Strength

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

Bent Over Row (5-5-5-5-5)

WOD

Rows/Runs (Time)

For time:

Row 1000m

Run 800m

Row 500m

Run 400m

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 750m

30 shoulder kips

15 squats w/ plate, bounce at bottom

15 plate ground to overhead

20 OH walking lunges w/ plate

20 plate sit-ups

20 plate twists while standing

Handstand push-ups in remaining time (sub OH presses)

Skill/Strength

Box Jumps (Highest possible)

Safety first. Only go as high as you are comfortable. Do multiple reps at that height if possible. No plate stacking on top of soft boxes, only underneath.

WOD

Deadlifts/Box Jumps (Time)

21-15-9 Reps of:

Deadlifts, 225#/155#

Box jumps, 24″/20″

*Rx+ 315#/205#, 30″/24″
scale weight/height as needed

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

For 10 Minutes:

20 Double unders/30 singles

10 Mtn climber hip stretches

10 Shoulder kips

5 Parallette jump throughs

5 OH squats

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

Runs/V-ups/Pull-ups/Dips (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

Run 400m

20 V-ups/Abmat sit-ups

15 Pull-ups/Ring rows

15 Dips/Push-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 minute jumping jacks

1 minute double unders

30 Second Sampson stretch each leg

1 minute shoulder kips

1 minute mountain climber hip stretch

1 minute wall walks

1 minute wall squats

1 minute behind neck press in partial squat

1 minute front rack stretch

1 minute OH squats

Skill/Strength

Farmer’s Carry (200m for time x 1 trip.)

1 lap around building, heaviest possible. Cap is 5 minutes.

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run
Scale reps as needed.

CrossFit Roselle – Open Gym

Snatch (1 Rep Max)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Row 3 minutes

Shoulder kips 30 seconds

Bear crawl 1 minute

Backwards crabwalk 1 minute

Duck walk 1 minute

Frog hop 1 minute

Muscle ups in remaining time (sub pull-ups + dips)

Skill/Strength

Front Squat (2-2-2-2-2)

Get at least 3 heavy sets of 2 in. Recommended warm-up sets of 10-7-5 then start on sets of 2.

WOD

Burpees/Wall Balls/KB Swings (Time)

30-20-10 Reps for time of (15min cap):

Burpees

Wall Balls, 20#/14#

KB Swings, 55#/35#

*Scaled/Masters 20-15-10 reps and scale weight as needed. Rx+ 6″ target burpees, 12’/10′ WB target and 75#/55# KB swings.