CrossFit Roselle – CrossFit

Warm Up

Group stretch/roll out 5 min

3 Rounds:

-10 PVC pass throughs

-10 Med ball clean wall balls

-5 Burpee pull-ups

-30 Double unders

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Pull-up Variations (Time)

For time:

-21 Power cleans, 135/95#

-21 Pull-ups

-15 Power cleans, 185/125#

-15 Chest to bar pull-ups

-9 Power cleans, 225/155#

-9 Ring muscle ups

*Scale weight as needed. If unable to do ring MUs, sub bar MUs. If unable to do MUs, sub pull-up variations so each set is progressively more challenging.

CrossFit Roselle – CrossFit

Warm Up

Group stretch/roll out 5min

3 Rounds:

-10 lunge jumps

-5 DB shoulder presses L arm

-5 OH walking lunges

-5 DB shoulder presses R arm

-5 OH walking lunges

-10 Pull-ups (use band if needed)

Skill/Strength

DB Push Press

Two DBs
5-5-5-5

WOD

DB Shoulder to OH/OH Walking Lunges (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

-DB Shoulder to OH, L arm

-DB OH walking lunges, L arm

-DB Shoulder to OH, R arm

-DB OH walking lunges, R arm

*Rx 50/35#, Rx+ 65/45#.

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 minutes

Active WU

Dodgeball

WOD

12 Days of Christmas WOD (Barbell) (Time)

1 Wall climb/MU

2 Power snatches

3 Box jumps, 24″/20″; 30″/24″

4 Shoulder to OH

5 Burpees

6 Power cleans

7 Pull-ups/C2B Pull-ups

8 Front squats

9 Kipping knee raises/TTB

10 Deadlifts

11 MC Push-ups/HSPUs

12 Thrusters

*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs

CrossFit Roselle – CrossFit

Skill/Strength

Turkish Get Up (Heavy single each arm in 20 minutes)

Warm Up

Stretch/roll out 5 min

Agility ladder

Dodgeball

WOD

2k Row (Time)

Max Effort 2k Row

Announcements

Reminder: last week for Secret Santa! Bring a $20 gift card for a local-ish business and get one in return!

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