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

Skill/Strength

Dips (Kipping Practice)

WOD

Rows/Burpee Box Jumps/MCPUs (Time)

3 Rounds for time:

30 Cal Row

20 Burpee box jumps, 24″/20″

10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)

Assault Bike/Burpee Box Jumps/Ring Dips (Time)

3 Rounds for time of:

15 Cal Assault bike

15 Burpee Box jump overs, 24″/20″

15 Ring dips

CrossFit Roselle – Open Gym

Skill/Strength

Clean and Jerk (15 Min to work to heavy single)

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

Start at 85% and increase each set if possible.

Weighted Pull-ups (5-5-5-5)

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (15 Min Skill Work)

WOD

DB Snatches/DB OH Lunges (Time)

21-15-9 Reps for time of:

DB snatches left arm

DB OH lunge steps left arm

DB snatches right arm

DB OH lunge steps right arm

*Rx 50#/35#, Rx+ 75#/50#

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Double Unders (No Measure)

Practice DU’s for 2 minutes

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Back Squat (5-5-3-3-3+)

Metcon

Walking Lunge/Plank Walk (Time)

3 Rounds of:

20 OH Walking Lunge

20 Plank Walk

CrossFit Roselle – CrossFit

Warm-up

Row/SDHP/Thrusters/V-ups (No Measure)

2 Rounds of:

Row 300m

10 SDHP

10 Thrusters

10 V-ups

WOD

Runs/Deadlifts/Rope Climbs (Time)

5 Rounds for time of:

Run 400m

5 Deadlifts, 225#/155#

2 Rope climbs, 18’/15′

*Rx+ for 200m Runs & 315#/210# DLs.

CrossFit Roselle – Open Gym

Skill/Strength

Back Squat (1RM)

Shoulder Press (1RM)

Deadlift (1RM)

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (No Measure)

With a partner, 20 minute AMRAP

5 Front Squat

5 Pull Up

20 Abmat Sit Up
Front Squat at 65% of 1RM

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

70’s For Time. (Time)

For time:

70 Cal Row

70 Burpee pull-ups

70 Reverse lunge steps, 95#/65#

70 Box jumps, 24″/20″

70 Split jerks, 95#/65#

*Only one partner working at a time. Rx+ 135#/95# and 30″/24″.

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.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Snatches/Double Unders (Time)

5 Rounds for time of:

5 Snatches (any style), 115#/75#

40 Double unders

*Rx+ 5 Rounds of 3 Squat snatches @ 165#/110#, 40 UB Double unders

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Weightlifting

Overhead Squat (2-2-2-2-2)

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB