CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Hang Squat Clean (1 rep EMOM 10 minutes)

warm up to heavy-ish weight and increase 5-10 lbs each rep if possible.

WOD

Pull-ups/Squats (Time)

For time:

50 pull-ups

50 squats, 95#/65#

*Partition as need. Rx+ C2B pull-ups and 155#/105#. Scaled/Masters RRs and 75#/55#.

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Turkish Get Up (1-1-1-1-1)

WOD

Man Maker/Step Up/Toes to Bar (Time)

5 Rounds for time:

4 Man Maker

10 Weighted Box Step Ups

10 Toes to Bar

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Split Jerk (Work up to heavy single in 15 minutes.)

WOD

Rows/Split Jerks/Push-ups (Time)

For time:

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

20 Mtn climber push-ups

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.

CrossFit Roselle – Masters

Warm-up

Kicks (No Measure)

Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Partner situp/squat/dip/burpee (No Measure)

20 minute AMRAP with a partner, one partner works the other rests.

100 Abmat Situps

80 Air Squats

40 Dips

40 Burpees

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Reps)

For time: (25 Min Cap):

30-30-25-25-20-20 Cal Row

25-25-20-20-15-15 Med ball sit-ups/TTB

20-20-15-15-10-10 Med ball cleans/Hang Squat Cleans 115#/75#

15-15-10-10-5-5 Dips/HSPUs
Partner A does 30 cal row, then partner B does 30 cal row. Partner A now does 25 cal row, partner B then does 25 cal row. Continue alternating until every movement has been completed. Start back over until 20min cap is reached.

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

Deadlifts/Burpees (Time)

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees
Scaled/Masters 225#/155#. Rx+ 315#/205#

CrossFit Roselle – Masters

Warm-up

Kicks (No Measure)

Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Weightlifting

Deadlift (1 Rep Max)

Metcon

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Skill/Strength

Push-ups (1 set ME)

Pull-ups (1 set ME)

WOD

2k Row (Time)

Max Effort 2k Row

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Skill/Strength

Power Clean (15 min to build to heavy single)

WOD

Power Cleans/Double Unders (Time)

5 Rounds for time of:

5 Power cleans, 135#/95#

40 Double unders

*Rx+ 205#/135# & 40 UB DUs