CrossFit Roselle – Endurance

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Mountain Climbers/Jumping Jacks/Row for Calories (3 Rounds for calories)

3 Rounds for total calories:

150 No push-up mountain climbers (each step counts as a rep)

100 Jumping jacks

100 Strokes on rower for calories.

*Rest 5 minutes between rounds. The mountain climbers should be at an easy pace, the jumping jacks at a medium pace, and the row should be fast pace but consistent. Record calories for each row.

CrossFit Roselle – Masters/Beginners

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Skill/Strength

Thruster (3 Rep EMOM 10 min)

Start light and increase each minute, if possible.

WOD

Burpees/Row/Run (Time)

For time:

15 Burpees

Row 1000m

15 Burpees

Run 800m

15 Burpees

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Skill/Strength

Ring Push-ups (ME x 3 sets)

WOD

Squat cleans/Pull-ups (Time)

21-15-9 Reps for time of:

Squat cleans, 95#/65#

Pull-ups

*Rx+ 12-9-6 Squat cleans @ 185#/125#, Muscle ups

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

Sleds/Yokes (x3 down and back)

Sled push or Yoke carry

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Metcon

Metcon (No Measure)

5 stations, 2 rounds, 2 minutes each station:

Single-arm DB Row

Carioca

Romanian Deadlift

Push up

Squat

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Skill/Strength

Hang Power Cleans/Push Jerks (1-1-1-1-1)

4 Hang power cleans + 2 Push Jerks
Each set should be unbroken – do not set bar down once you begin a set.

WOD

Row/Sit-ups/Push-presses/Burpees (Time)

For time:

100 Cal row

75 Abmat sit-ups

50 Push presses, 75#/55#

25 Burpees

*Rx+ 50 Cal row, 50 TTB, 25 PP @ 135#/95#, 25 Burpees

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

Rope climbs/Wall Balls/Run (AMRAP – Rounds and Reps)

AMRAP 20 Min:

10 Rope climbs

100 Wall balls, 20#/14#

1000m Run

*One person working at a time, except run which both partners do together.

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

Rows/Power cleans/Wall walks (Time)

5 Rounds of:

Row 350

10 Power cleans, 115#/75#

3 Wall walks or 3 bar muscle ups

*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.

Rows/Power cleans/Wall walks (Time)

5 Rounds of:

Row 350

10 Power cleans, 115#/75#

3 Wall walks or 3 bar muscle ups

*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.

CrossFit Roselle – CrossFit

Warm-up

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

2 Rounds of:

Row 300m

10 SDHP

10 Thrusters

10 V-ups

Skill/Strength

Muscle-ups (Progressions)

-Ring row to ring dip

-Lying kip up to deep ring dip

-Kipping w/ arms at 90 degrees

—

Jumping bar muscle ups

WOD

DB Snatches/Box jumps/Double unders (Time)

5 Rounds for time:

10 DB snatches, alt arms each rep, 50#/35#

5 Box jumps, 24″/20″

20 Double unders

*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Skill/Strength

Turkish Get Up (1-1-1-1)

Anyhow (1-1-1-1)

WOD

Metcon (Time)

5 Rounds for time:

2 Man Maker

8 Box Jump

8 Toes to Bar