CrossFit Roselle – CrossFit

Warm Up

Bring a Friend Friday (No Measure)

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CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 min

Hip circle band WU

PVC pass throughs

OH squats

3 Rounds of:

-5 muscle snatches

-5 snatch balances

-5 burpees

Skill/Strength

WOD

Snatch Pull + Hang Squat Snatch + Squat Snatch (Work up to heavy single in 15 minutes)

Power Snatches/OH Squats/Burpees (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-3 Power snatches, 135#/95#

-5 OH squats, 135#/95

-7 Burpees over bar

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 min

3 rounds of:

-10 quick feet

-5 plate ground to OH

-5 plate squats

-10 shoulder kips

-5 toes to bar

-5 burpee pull-ups

Skill/Strength

Rope Climb (Practice)

Annie Likes to Climb Ropes (Time)

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

-Double unders

-Sit-ups

*Complete 5-4-3-2-1 rope climbs after each round. Rx+ 5 rope climbs after each round.

WOD

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 min

3 Rounds of:

-11/8 cal bike

-8 deadlifts

-8 bench presses

-5 burpees

*Increase weight each round.

WOD

Metcon (Weight)

Every 4 minutes x 10 rounds:

-3 Deadlifts

-5 Bench presses

*Increase weight each round if possible. Add weight of heaviest lifts together for score.

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out

Active WU

Dodgeball

Metcon (Time)

With a partner, for time:

-200 cal row

-100 GHD sit-ups

-100 power cleans, 95/65#

-50 toes to bar

-50 cal bike

*One partner working at a time.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

For time, immediately after completing Fran:

-50 Burpee box jump overs, 24/20″

-200 Double unders

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds:

-12/9 cal row

-10 push-ups

-10 OH squats

Skill/Strength

WOD

Yoke Carry (4 x 50′)

Hip Extensions/Farmer’s Carry/Rows (Time)

5 Rounds time of:

-15 Hip extensions

-100′ Single arm farmer’s carry, 75/55#

-250/200m Row

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10 burpees

-10 toes to bar

-5 shoulder presses

-5 pull-ups

WOD

Bikes/Shoulder to OHs/Bar MUs (Time)

3 Rounds for time:

-30/25 calorie echo bike

-20 shoulder to overhead 115/75#

-10 bar muscle ups

*Rest 3 minutes between rounds.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10/8 cal bike

-30 double unders

-10 DB snatches

-5 reverse burpees

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-50 Double unders

-15 GHD sit-ups

-20 DB snatches, alt arms, 50/35#

-10 Med ball cleans, 20/14/#

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10/8 cal bike

-10 lunge jumps

-10 hang muscle cleans

WOD

Metcon (Weight)

Every 4 minutes x 10 rounds:

-6 Reverse lunge steps, alt legs

-4 Power cleans

*Increase weight each round if possible. Add weight of heaviest lifts together for score.