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

Burped/Sit-ups/Rows (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

500m Row

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.

CrossFit Roselle – CrossFit

Warm-up

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Back Squat (5-5-5-5)

Start at 80% and increase each set if possible.

WOD

OH Walking lunges/KB swings (Time)

21-15-9 reps for time of:

OH Walking lunges

KB swings

CrossFit Roselle – CrossFit

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

Clean and Jerk (1 Rep EMOM 10 min)

Start around 65-70% and increase each rep if possible.

WOD

Burpees/Row/Run (Time)

For time:

15 Burpees

Row 1000m

15 Burpees

Run 800m

15 Burpees

CrossFit Roselle – Masters/Beginners

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Double Unders (No Measure)

Practice DU’s for 2 minutes

Warm-up (No Measure)

10 KB Swing

10 KB Lunge

10 KB Goblet Squat

Weightlifting

Back Squat (Max Rep)

Body weight/.67body weight. Scale as needed to get at least 5 reps

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale as needed.

CrossFit Roselle – CrossFit

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

Skill/Strength

Turkish Get Up (4-4-4-4-4)

2 reps/arm with no rest once set has started.

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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 – Reps)

Part A: AMRAP 10 Min:

7 Push presses, 95#/65#

7 Box jumps, 24″/20″

7 Kipping knee raises

–

Part B: AMRAP 10 Min:

Sled push for distance, 200#/135#

–

*Complete both parts for a 20min workout. Rx+ 135#/95#, 30″/24″, TTB, and 300#/200#.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

200m Run

7 Floor Press

7 Floor Wiper

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

Runs/Rope climbs/Tire flips/Wall climbs (Time)

AMRAP 25min:

Run 800m

2 Rope climbs, 18’/15′

4 Tire flips, #2, #3

2 Wall climbs, 8’/6′

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

MCPUs/Burpees/Deadlifts (Time)

5 Rounds of:

10 Mountain climber push-ups

15 Burpees

10 Deadlifts, 185#/125#

*Rest 3 minutes between rounds. Rx+ for same format but 10 dips, 10 burpees, and 5 deadlifts, 315#/205#.

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

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes