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 – Rounds and Reps)

In 20 Minutes:

-200 Abmat sit-ups

-150 Push-ups

AMRAP in remaining time:

–10 Quick feet

–9 Ring rows

–8 Burpees

*One partner working at a time. Rx+ sub 150 TTB and Ring dips, and 1 rope climb for ring rows. Once on the AMRAP, partner A does the quick feet, partner B does the ring rows/rope climb, A does the burpees. Now B does the quick feet, etc. Continue alternating every movement until time expires.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

WOD

Metcon (No Measure)

Every 3 minutes for 15 minutes:

15 KB swings

15 Air squats

45 jump ropes

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Power Snatches/Box Jumps (Time)

21-15-9 Reps for time of:

Power snatches, 115#/75#

Box jumps, 24″/20″

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Shoulder Press (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

10 Quick feet

5 Push presses

5 Box jumps

*One group goes while other group rests, then switch. All out efforts.

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Hang Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Hang Squat Cleans/Burpee Bar MUs (Time)

12-9-6 Reps for time of:

Hang squat cleans, 165#/115#

Burpee bar muscle ups

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1: 5-10 Floor presses

Min 2: 5-10 Floor wipers

Min 3: 30 Double unders

*Choose weight and stick with it for entire workout. Post reps completed to notes.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Deadlift (5-5-5-5)

Do 5-10 pull-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

5 Burpees

10 Walking lunges

15 Sit-ups

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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 (No Measure)

In 20 minutes:

-100 Hand release push-ups

-100 Pull-ups

-10 Rounds of:

— 10 quick feet

— 10 KB swings

— 5 Burpees

– Max DL in remaining time.

*One partner working at a time. Partners alternate rounds during the 10 round portion.

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

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups