CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here
Partner up or complete solo.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Wall angels

Half pigeon

MC hip stretch

–

10 Shoulder kips

10 Ring rows

10 Shoulder presses

10 Front squats

WOD

Shoulder to OH/Bike/Pull-ups (Time)

7 Rounds for time of:

-10 Shoulder to OH, 115/75#

-15/11 Cal bike

-10 Pull-ups

*Rest 3 minutes after each round. Rx+ 155/105# and C2B.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Yoke Carry (4 x 50′)

WOD

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – CrossFit

Warm-up (No Measure)

In 10 min:

Row/bike/ski 2 minutes

Hip circle band WU

-10 Lunge jumps

-10 Wall balls

-10 GHD sit-ups

-10 Push-ups

Skill/Strength

Back Squat (10-8-6-4-3-3-3-3)

WOD

V-ups/Wall Balls/Hand Release Push-ups (Time)

2 Rounds for time:

-50 V-ups

-40 Wall balls, 20/14#

-30 Hand release push-ups

*Rx+ GHD sit-ups, ring dips.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Sampson stretch

AMRAP 8 minutes:

-5 Plate hamstring into squat stretch

-5 Ground to OH

-6 OH walking lunges

-5 Candlesticks

-5 Box jumps

WOD

Metcon (AMRAP – Rounds)

EMOM 30 Minutes:

Min 1: 12/8 Cal row

Min 2: 6 DB snatches, 65/45#

Min 3: 12 Hurdle jumps, 24/20″

*Rx+ 15/10 cals, 80/55#, 30/24″
30 rounds means you completed all reps.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 5 minutes

Grab a barbell and start setting up/warming up for WOD

WOD

12 Days of Christmas WOD (Barbell) (Time)

1 Wall climb/MU

2 Power snatches

3 Box jumps, 24″/20″; 30″/24″

4 Shoulder to OH

5 Burpees

6 Power cleans

7 Pull-ups/C2B Pull-ups

8 Front squats

9 Kipping knee raises/TTB

10 Deadlifts

11 MC Push-ups/HSPUs

12 Thrusters

*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

Row/Bike/Ski 15/11 cal

6 MC hip stretches

OH band stretch 20 sec/arm

10 ATYs light weight

Barbell front rack stretch

5 Front squats w/ bounce

5 Shoulder presses

Skill/Strength

Clean and Jerk (1 Rep EMOM 12 minutes)

WOD

Wall Balls/Rope Climbs 2 (AMRAP – Rounds and Reps)

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (18/15 ft)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

Row/Bike/Ski 15/11 cal

Laying twister stretch 20 sec/side

5 Candlesticks

10 Kipping knee raises/TTB

5 Box jumps

2 Wall walks w/ 10 sec hold at top

Skill/Strength

Bench Press (10-8-5-3-3-3-3)

WOD

GHD sit-ups/Box Jumps/Ring Dips (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-25 GHD sit-ups

-20 Box jumps, 24/20″

-15 Ring dips

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

Row/Bike/Ski 15/11 Cal

Sampson stretch 20 sec/side

10 Quick feet

5 Plate hamstring-squat stretches

5 Plate ground to OH

10 Shoulder kips

5 Burpee pull-ups

WOD

Pyramid Double Helen (Time)

For time:

1,200-m run

63 KB swings (55/35#)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups