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)

AMRAP 20 MIn:

60 Plate ground to overhead, 45#/35#

60 OH walking lunges, 45#/35#

40 Toes to bar

400m Run (counts as 40 reps)
Only 1 partner working at a time, except for the run (both partners run together). The plate cannot rest on the ground during the entire workout. If it does, both partners must stop and complee 10 burpees each before continuing.

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Metcon

Metcon (No Measure)

With a partner:

5 minutes each station, with one partner working the other resting:

Sled Push

Squat Clean

Ab trio (10 ea. of V-Up, Twist, Flutter)

Then both partners:

800m Run

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

Reverse tire/sled pull (x3 )

Cone to cone, down and back. Goal is to go as heavy as possible without having to stop.

WOD

Metcon (Time)

5 Rounds for time of:

30 Double unders

10 OH squats, 95#/65#

*Rx+ 135#/95#

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes
While the goal is still overall meters, pace yourself in the beginning to finish strong.

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Ball Slam/KB Swing/Plank (No Measure)

3 rounds of 20 seconds work 10 seconds rest:

Ball Slam

KB Swing

Plank

WOD

Plank (Time)

Max Effort Prone Plank on Elbows

2k Row (Time)

Max Effort 2k Row

CrossFit Roselle – CrossFit

Warm-up

Shoulder kips/KB swings/Wall balls/Burpees (No Measure)

10 Shoulder kips

10 KB swings

10 Wall balls

10 Burpees

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Row/Push-ups/Pull-ups/HSPUs (Time)

2 Rounds for time of:

50 Cal row

40 HR push-ups

30 Pull-ups

20 Handstand push-ups

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1RM)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

DB Snatch/MCHP/DB Push Press (No Measure)

– DB Snatch

– Mountain climber hip stretch

– DB Push Press

20 seconds on/10 seconds off, 3 times through

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Must be completed in order. No partitioning

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

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Pair up and share equipment. Complete it solo or with a partner.

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 (No Measure)

Sat Partner WOD

7min/Station:

1. Row 20 Cal

40 Quick feet

60 KB swings

2. Run 200m

2 wall climbs (sub 10 burpees)

3. Sled push for distance

*Only 1 person working at a time.