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.

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

Etc.

Metcon

Metcon (No Measure)

20 Minute Partner AMRAP

8 Burpee onto Plate

8 Plate Overhead Walking Lunge

8 Pull Up
Scaling for Pull Up is Band Pull Up.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

Back Squat (2-2-2-2-2)

WOD

Paul C. (Time)

For time (20min cap):

30 Hang squat cleans, 115#/75#

30 Toes to bar

30 Burpees

30 Power cleans, 115#/75#

30 Squat jumps

30 V-ups

300m Run
In honor of Paul C’s 30th Birthday!!! Happy Birthday Paul!

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Quick feet/Sprawl jumps/Rows (5 Rounds for time)

5 Rounds of:

30 Quick feet (15 each foot)

20 Sprawl jumps

500m Row

*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.
Compare to 4/21/16.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Split Squat/Squat/Lunge (No Measure)

– Bulgarian Split Squat

– Squat

– Lunge

20 seconds on/10 seconds off, 3 times through

Weightlifting

Back Squat (5-5-3-3-3-3+)

WOD

Metcon (Weight)

Every minute on the minute for 7 minutes:

7 Heavy KB Swings

3 Broad Jumps

50m Sprint

CrossFit Roselle – CrossFit

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Skill/Strength

Push Press (3-3-3-3-3)

WOD

Metcon (Time)

21-15-9 rep rounds for time of:

Floor presses

Floor wipers

Pull-ups

*Post weight used to comments. Rx+ for C2B pull-ups and 155#/105#. 12min cap.

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

WOD

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.

CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Medball Clean

Practice

Metcon

Metcon (Weight)

EMOTM 30 Minutes:

Even: 1 Clean & jerk

Odd: 7 Burpees

*Increase weight each lift if possible. Record heaviest successful lift as well as the number of burpees completed each round. Scale reps as needed.

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

DB Snatches/Burpees (Time)

3 Rounds for time of:

10 DB snatches, alternating arms each rep, 55#/35#

15 Burpees

*Rx+ 75#/55#

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (No Measure)

30 minute AMRAP with partner:

2 rounds of:

– 10 lunge steps w/ KB

– 1/2 lap farmers carry w/KB

– 1 lap run

followed by 50 V Ups

Lunges, farmers carry, and V-ups are done 1 partner works while the other rests. Both partners run.