CrossFit Roselle – CrossFit

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Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Overhead Squat (15 Min to find 1RM)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

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

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
https://www.youtube.com/watch?v=0WOP9J7QPwI

You are not allowed to set the bar down once you begin a round. You can combine two movements together (Squat clean or thruster), but not three (squat clean thruster). Once a round is complete, rest as long as needed, add weight, and do it again. Your score is the heaviest successful round. DO NOT DO FOUR LIGHT SETS AND THEN ONE HEAVY SET JUST TO GET A HIGH SCORE! Increase weight gradually and increase each round.

Holiday Schedule:

Thursday, 12/24 – Closed

Friday, 12/25 – Closed

Thursday, 12/31 – Closed

Friday, 1/1 – Closed

All other days/hours are as scheduled.

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Strength/Skill:  None

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WOD:  For time:

100 Thrusters, 95#/65#

*5 Burpees EMOTM.  

**Rx+ “Kalsu”  135#/95# – courtesy of CrossFit Football

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Weightlifting

DB Snatch (5-5-5-5-5 (each arm))

Metcon

Ball Slams/Burpees (Time)

21-15-9 rep rounds of:

Ball slams, 30#/20#

Burpees

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Unbroken Round of “DT” (1-1-1-1-1-1-1)

Complete the following without setting barbell down:

12 Deadlifts

9 Hang power cleans

6 Shoulder to OH
Rest as needed between rounds. Post weight of heaviest successful round.

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Front Squat (5-5-3-3-3+)

Metcon

Metcon (AMRAP – Reps)

3 Rounds of

1 minute Pull Up

1 minute Push Up

1 minute Step Up

1 minute Plank

1 minute Rest
Count -5 reps for each break in the plank hold.

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP

50 Ball Slam

50 Barbell Shovel

50 Parallette Jump Over
Shovel demo: https://www.youtube.com/watch?v=gXNQS9JVI20

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.

Metcon (AMRAP – Reps)

AMRAP 20:

40 Mountain climber push-ups

40 Squat cleans, 95#/65#

40 Pull-ups

40 Over Partner Burpees

*Rx+ Wall walks in place of MCPU, 135#/95#, C2B PU

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1RM)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#