CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

3 Rounds of:

-30 sec double unders

-30 sec muscle snatches

-30 sec snatch balances

-30 sec rest

Skill/Strength

Snatch (1 rep EMOM 10 min)

WOD

Bike/Double Unders/Squat Snatches (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-10/8 Cal bike

-40 Double unders

-5 Squat snatches, 75/55#

*Rx+115/75#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

5 rounds:

-10 Quick feet

-5 Plate ground to OH

-6 Lunge jumps

-Freestanding HS hold

WOD

Rows/Runs/Bikes (Checkmark)

Every 2:00 x 15 (30:00)

Block 1: 32/24 cal row

Block 2: 300m run

Block 3: 20/16 calorie echo bike

Skill/Strength

Deadlift (Heavy single remaining time)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Rotator cuff WU

2 Rounds:

-10 hang muscle cleans

-10 thrusters

-5 burpee pull-up + strict TTB

Skill/Strength

Hang Clean (1 rep EMOM 10 min)

WOD

Row/Air Squats/Power Cleans (Time)

For Time –

-1000m Row

-75 Air squats

-50 Power cleans, 135#95#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

-15/11 Cal bike

-8 Burpee broad jumps

-5 Toes to bar

-25′ HS walk or 20 sec HS hold

Skill/Strength

Push Press + Push Jerk (15 min to get heavy double)

Do 2 push presses + 2 push jerks each set.

WOD

Runs/TTB/Shoulder to OH (Time)

3 Rounds for time of:

-800m Run

-25 Toes to bar

-20 Shoulder to OH, 95/65#

*24 min cap.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Active WU

Dodgeball

WOD

Metcon (Time)

Partner WOD

5 Rounds for time:

-100 Double unders

-40 Wall balls, 20/14#

-16 Single arm devil’s presses, 50/35#

*One partner working at a time. Rx+ 25/20# & 65/45#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

3 Rounds:

-20 Quick feet

-8 Plate ground to OH

-8 OH walking lunges

WOD

Bikes/Runs (5 Rounds for time)

5 Rounds each for time:

-0.5 mile bike

-600m run

*Rest 3 minutes between rounds.

CrossFit Roselle – CrossFit

Metcon (Time)

For time:

200 Double unders

800m Run

14 rounds of:

-10 KB swings, 55/35#

-8 KB goblet squats

-6 Box hurdle jump overs, 24/20”

*Alternate full rounds w/ partner. Rx+ 75/55# & 30/24”.

Warm-Up

Group stretch

Active warm-up

Dodgeball

WOD

CrossFit Roselle – CrossFit

Warm-up

Group stretch 10 min

Agility ladder

-3 wall walks

-7 box jumps

-2 wall walks

-7 box jumps

-1 wall walk

-7 box jumps

WOD

Echo Press (Time)

For time:
-30/25 cal bike
-10 strict HSPU
-20/15 cal bike
-10 strict HSPU
-20/15 cal bike
-10 strict HSPU
30/25 cal bike
*Scale with kipping HSPUs. Rx+ 3.5/2″ deficit block HSPUs.

Skill/Strength

DB Squat Snatch (Build up to heavy single each arm)

CrossFit Roselle – CrossFit

Warm-up

Group stretch 10 min

-10 quick feet

-10 V-ups

-10 quick feet

-10 ring rows

-10 quick feet

-7 toes to bar

-10 quick feet

-7 pull-ups

WOD

TTB/Run/Pull-ups/Run (Time)

For time:
50 TTB
1.5 mile run
50 Pull-ups
1.5 mile run
*Scaled V-ups & ring rows. Rx+ 75 TTB & 75 pull-ups, Rx++ 75 reps and C2B.

CrossFit Roselle – CrossFit

Warm-up

Group stretch 10 min

-10 muscle cleans, 45/35

-10 push-ups

-10 hang power cleans, 65/45

-10 push-ups

-10 power cleans, 95/65

-10 ring dips

Skill/Strength

Power Clean

1 Rep EMOM 10 minutes

WOD

Power Clean Elizabeth (Time)

21-15-9 reps for time of:
-Power cleans, 135/95#
-Ring dips