CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Burgener warm-up

10 Pull-ups

10 Dips

10 OH squats

10 Burpees

20 Double unders

Roll out remaining time.

Skill/Strength

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

WOD

DB Snatches/Double Unders (3 Rounds for reps)

AMRAP 4 Minutes:

12 DB snatches 35#/20#, alt arms each rep

20 Double unders

Rest 4 minutes

AMRAP 4 Minutes:

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

20 Double unders

Rest 4 Minutes

AMRAP 4 Minutes:

4 DB snatches 75#/50#, alt arms each rep

20 Double unders

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Back Squat (5-5-5-5)

Do 10 Push-ups after each set of squats

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Run 100m

10 Plate ground to OH

14 OH walking lunges

Rest 30 seconds

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

4 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Roll out in remaining time.

Skill/Strength

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

WOD

Runs/Ground to OH/OH Walking Lunges (Time)

For Time:

Run 400m

21 Plate ground to OH

42 OH walking lunges

Run 400m

15 Plate ground to OH

30 OH walking lunges

Run 400m

9 Plate ground to OH

18 OH walking lunges

*Rx 45#/35#, Rx+ 65#/45#. Scale run distance or weight/reps as needed.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 10 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Afterwards, roll out 5 minutes.

Skill/Strength

Push Press (Heavy Single in 12 Minutes)

WOD

Push-Presses/Box Jumps/Burpees (Time)

21-18-15-12-9-6-3 Reps of:

Push-presses, 95#/65#

Box jumps, 24#/20#

Burpees

Rx+ 135#/95# & 30″/24″

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

Deadlift (5-5-5-5)

Do 10 Ring rows after each set of 5 deadlifts

WOD

Metcon (Time)

5-7 Rounds of:

10 Quick feet (5 each foot)

10 V-ups

10 Burpee box jump overs

*All out efforts. Rest 1 minute between rounds. Scale reps so work is done in less than 90 seconds.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

4 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Roll out in remaining time.

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20/14 Cal Row

15/11 TTB

10 Quick Feet (5 each side)

Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.

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)

AMRAP 20 Minutes:

2 Heavy Sled Pushes (each down & back)

10 Rope climbs (sub 70 jumping pull-ups)

2 Fast Sled Sprints (partner a goes down, partner b brings it back)

100 Wall balls, 20#/14#

*Do 15 Partner burpees to start off workout and again after each completed movement.

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.

Metcon (Time)

10 Rounds for time of:

5 Hang power snatches

200m Sprint

*Rest 2 minutes between rounds. Increase weight each round as needed. Record weights used.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

2 Rounds of:

Run 200m

10 Burpees

15 Ring rows

20 sit-ups

Skill/Strength

Reverse lunge steps (10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Metcon (No Measure)

EMOM 14 Minutes:

Even: 12 Wall Balls

Odd: 100′ Farmer’s carry

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Standing toe touch to overhead reaches

1 Minute Run in place

1 Minute Double unders

1 Minute Jumping jacks

1 Minute Pull-ups

1 Minute Push-ups

1 Minute Hollow Rocks

1 Minute Supermans

1 Minute Squats

1 Minute Burpees

Skill/Strength

Sledgehammer Strikes (10-10-10-10)

10 swings each arm/set

WOD

Metcon (Time)

For time:

50-40-30-20-10 reps of:

Lunge jumps

Push-ups

*150′ Farmer’s carry after each round. Record weight used in notes.