CrossFit Roselle – CrossFit

Warm-up

Roll Out

3 Rounds:

-5/4 cal bike

-5 burpee pull-ups

-5 reverse burpees

Skill/Strength

Sleds/Yokes (3 x 50m)

Sled push or Yoke carry

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Barbell front rack stretch

3 Rounds:

-8 Dip shrug high elbows

-8 Muscle cleans

-8 Front rack reverse lunges

-8 Front squats

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

WOD

Power cleans/Toes to Bar (Time)

5 Rounds for time of:

5 Power cleans, 155#/105#

10 Toes to bar

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-10 hip circle band side steps

-10 squats with hip circle band

-25′ stiff legged bear crawl

-5 push-ups

-5 box jumps

Skill/Strength

Thruster (10-8-6-4-2-2-2-2)

WOD

DB Thrusters/Wall Walks/Box Jump Overs (AMRAP – Rounds and Reps)

AMRAP 8:00:

-6 dual DB thrusters, 35/20#

-2 wall walks

-10 box jump overs, 24/20″

*Rx+ 50/35# and 8 HSPUs in place of wall walks

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-30 Double unders

-10 DB muscle snatches, alt arms

-10 Ring rows

*Increase weight and advance to pull-ups during the rounds.

Skill/Strength

DB Snatch (Heavy single/arm in 20 min.)

WOD

Rows/DB Snatches/DUs/Pull-ups (Time)

For Total Time:

3 rounds:

-15/12 calorie row

-10 alternating DB snatch, 50/35#

Then:

3 rounds

-90 double unders

-15 pull-ups

*Rx+ 70/50# and C2B pull-ups.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

WOD

Metcon (AMRAP – Reps)

In 25 min:

-600m run

-10 rounds of:

—10/8 cal bike

—5 power cleans, 135/95#

—5 bar over burpees

-600m run

-100 OH walking lunges, 45/25#

-600m run

-AMRAP wall walks remaining time

*Both partners run together, alt rounds, Rx+ 185/125# and wall walk into HSPUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Agility ladder

Skill/Strength

A: Close Grip Bench Press (8-8-8-8)

Hands just at shoulder width. Barbell still touches chest during each rep.

B: DB Bent Over Row (8-8-8-8)

Single arm, use bench for support
Complete set of B immediately after set of A

WOD

Rows/Rope Climbs/GHD Sit-ups (Time)

5 Rounds for time:

-20/16 Cal row

-2 Rope climbs, 18/15′

-16 GHD sit-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out

3 Rounds:

-5 DB presses/arm

-5 DB snatches/arm

-200m run

Skill/Strength

Shoulder Press (10-8-5-3-3-3-3-3)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Hip circle band WU

3 Rounds:

-30 double unders

-10 KB swings

-10 KB goblet squats

Skill/Strength

Front Squat (10-8-6-4-2-2-2-2-2)

WOD

Wall Balls/Double Unders/Burpees (Time)

For time:

75 Wall balls, 20#/14#

150 Double unders

50 Burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

3 Rounds:

-5 Plate squat/hamstring stretch

-8 Plate ground to OH

-8 OH walking lunges

-5 L pull-ups

Skill/Strength

Deadlift (10-8-5-3-1-1-1-1-1)

Weighted Pull-ups (10-8-5-3-1-1-1-1-1)

CrossFit Roselle – CrossFit

Warm Up

Warm-up (No Measure)

Group stretch

3 rounds of:

-11/8 cal bike

-8 V-ups

-8 push-ups

-8 lunge jumps

Skill/Strength

Ring Dips (practice)

Weighted Dips (5-5-5-5)

WOD

Rows/TTB/Box Jumps/Ring Dips/Wall Walks (Time)

AMRAP 14 minutes:

-50/40 Cal row

-40 Toes to bar

-30 Box jumps, 24/20″

-20 Ring dips

-10 Wall walks