CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Metcon

Metcon (Time)

12 Days of Christmas WOD

For time:

1 Wall climb

2 Box jumps

3 DB swings

4 DB clean & jerks (2 each arm)

5 Pull-ups

6 DB snatches (3 each arm)

7 DB front squats

8 OH DB lunges (1 arm, 4 reps each arm)

9 Burpees

10 Toes to bar

11 Roll to stands

12 Mountain climber push-ups

*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Overhead Squat (5-3-3-1-1-1)

Metcon

Metcon (Time)

21-15-9

Overhead Squat

Pull Up
Alternate for Pull Up is Jumping Pull Up. Don’t expect to do all the OHSs unbroken.

CrossFit Roselle – CrossFit

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (No Measure)

15 Rounds of the following:

5 Rowing strokes at easy pace to build momentum

10 Rowing strokes at 100% effort

Rest 1 minute

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

Gymnastics

Pull-ups (Kipping/Butterfly practice, ME)

Metcon

Deadlifts/Burpees (Time)

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees

CrossFit Roselle – CrossFit

Warm-up

Simon Says… (No Measure)

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

Weightlifting

Close Grip Bench Press (8-8-8-8-8)

Hands inside shoulder width

Metcon

2k Row (Time)

Max Effort 2k Row

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Clean/Samson/Burpee (No Measure)

3 rounds 20 seconds on/10 seconds off

– Barbell Hang Squat Clean

– Samson Stretch

– Burpee

Weightlifting

Thruster (5-5-3-3-3-3+)

Metcon

Metcon (AMRAP – Reps)

10 Minutes of

Thrusters

EMOM 4 Burpee

CrossFit Roselle – CrossFit

Compare to 8/14/15 – post time difference to notes. Good luck!!!

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, 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

Overhead Squat (1RM)

Metcon

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#

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 – Rounds and Reps)

AMRAP 15 MIN:
20 Power snatches
30 Hang squat cleans
40 Bar over burpees
At the end of the 15 minutes, run 800m.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Walk (Practice)

Metcon

Metcon (Time)

WOD: For time:

Row 15 calories

20 Pull-ups (10 Muscle ups Rx+)

Row 15 calories

10 Wall walks (100′ handstand walk Rx+)

Row 15 calories

20 Box jumps, 24″/20″ (34″/28″ Rx+)

Row 15 calories