CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

EMOM 4 minutes:

-25 Double unders

-10 Hollow rocks

-5 Push-ups

-HS hold

WOD

Wall Walks/Runs (Time)

For time:

-2 Wall walks

-200m Run

-4 Wall walks

-400m Run

-6 Wall walks

-600m Run

-8 Wall walks

-800m Run

-6 Wall walks

-600m Run

-4 Wall walks

-400m Run

-2 Wall walks

-200m Run

*Rx+ HS walks – 25/50/75/100/75/50/25′

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

You can start WU early in open gym!

-Hip circle band WU

-Plate squat/hamstring stretches

-10 Plate ground to OH

-10 Plate squats

-20 OH walking lunges

WOD

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
If you want to take your time, please remain in open gym side. Classes will follow a strict timeline.

Partner WOD

150 V-up buy-in, then

5 Rounds for time:

-2 Shuttle runs

-20 Floor presses, 115/75#

-20 Front squats, 115/75#

*Rx+ GHD sit-up & 165/115#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

Agility ladder

Skill/Strength

Sled Push (4 x 50m)

WOD

Pull-ups/HSPUs/Box Jump Overs/Devil’s Presses (AMRAP – Reps)

2:00 on / 2:00 off x 5:

-15 Pull ups

-12 Kipping HSPU

-9 Box jump overs @24/20″

-Max effort dual DB devils press, 50/35#

*Modify/scale/cut reps as needed so that you can get 3+ reps in each round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

3 Rounds of:

-30 sec double unders

-30 sec muscle snatches

-30 sec snatch balances

-30 sec rest

Skill/Strength

Snatch (1 rep EMOM 10 min)

WOD

Bike/Double Unders/Squat Snatches (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-10/8 Cal bike

-40 Double unders

-5 Squat snatches, 75/55#

*Rx+115/75#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

5 rounds:

-10 Quick feet

-5 Plate ground to OH

-6 Lunge jumps

-Freestanding HS hold

WOD

Rows/Runs/Bikes (Checkmark)

Every 2:00 x 15 (30:00)

Block 1: 32/24 cal row

Block 2: 300m run

Block 3: 20/16 calorie echo bike

Skill/Strength

Deadlift (Heavy single remaining time)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Rotator cuff WU

2 Rounds:

-10 hang muscle cleans

-10 thrusters

-5 burpee pull-up + strict TTB

Skill/Strength

Hang Clean (1 rep EMOM 10 min)

WOD

Row/Air Squats/Power Cleans (Time)

For Time –

-1000m Row

-75 Air squats

-50 Power cleans, 135#95#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

-15/11 Cal bike

-8 Burpee broad jumps

-5 Toes to bar

-25′ HS walk or 20 sec HS hold

Skill/Strength

Push Press + Push Jerk (15 min to get heavy double)

Do 2 push presses + 2 push jerks each set.

WOD

Runs/TTB/Shoulder to OH (Time)

3 Rounds for time of:

-800m Run

-25 Toes to bar

-20 Shoulder to OH, 95/65#

*24 min cap.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Active WU

Dodgeball

WOD

Metcon (Time)

Partner WOD

5 Rounds for time:

-100 Double unders

-40 Wall balls, 20/14#

-16 Single arm devil’s presses, 50/35#

*One partner working at a time. Rx+ 25/20# & 65/45#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

3 Rounds:

-20 Quick feet

-8 Plate ground to OH

-8 OH walking lunges

WOD

Bikes/Runs (5 Rounds for time)

5 Rounds each for time:

-0.5 mile bike

-600m run

*Rest 3 minutes between rounds.