CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

Barbell front rack stretch

3 Rounds:

-10 dip shrug high elbows

-10 muscle cleans

-10 push jerks

*add light weight each round

Clean and Jerk (1RM in 20 min)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Group WU

WOD

Gaza (Time)

5-Rounds for time:

35 Kettlebell Swings, 1.5 pood

30 Push-ups

25 Pull-ups

20 Box Jumps, 30″

1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here
Shoot for 3-5 rds solo or partner up and split the work.

CrossFit Roselle – CrossFit

Warm-Up

Group stretch

Active WU

Dodgeball

WOD

Metcon (Time)

4 Rounds for time (30min cap):

-30/22 cal bike

-30 TTB

-30 OH squats, 95/65#

-300m run (together)

*Scale weight, sub v-ups, front squats and row/ski as needed. Rx+ 135/95#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Agility ladder

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 minutes)

WOD

Rows/Burpees/Clean & Jerks (Checkmark)

Every 2 minutes x 10:

-9/6 Cal row

-5 Bar facing burpees

-4 Clean & jerks

*Increase weight every 2 rounds, 95/65#, 115/75#, 135/95#, 155/105#, 175/115#. Rx+ 135/95#, 155/105#, 185/125#, 205/135#, 225/145#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

-400m run

-10 Pull-ups

-10 Dips

-10 Strict TTB

-10 Split squats/leg

Skill/Strength

DB Split Squat (10 reps/leg x 4 sets)

Immediately after each set, do 10 slow, strict ring rows.

WOD

Pull-ups/Wall Balls (AMRAP – Reps)

10 Minute Ladder:

-1 Pull-up

-2 Wall balls, 20/14#

-2 Pull-ups

-4 Wall balls

-3 Pull-ups

-6 Wall balls…etc.

*Continue adding 1 pull-up and two wall balls per round until time expires. Rx+ for C2B and 30/20#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

3 Rounds:

-30 seconds PVC pass throughs

-30 seconds Muscle snatches

-30 seconds snatch balances

-30 seconds rest

Skill/Strength

Power Snatch (1 Rep EMOM 10 min)

WOD

Rows/Box Jump Overs/Power Snatches (Time)

3 Rounds for Time:

-20/15 Cal row

-20 Box jump overs, 24/20″

-20 Power snatches, 75/55#

*Rx+ Cal bike & 95/65#

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.