CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

10 quick feet

6 plate ground to OH

8 OH walking lunges

4 plate thrusters

WOD

Tire Flips/Wall Climbs/Med ball runs (Time)

5 Rounds for time of:

5 Tire flips

2 Wall climbs

400m Run w/ med ball, 20#/14#

Rest 3 minutes between rounds.

*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.

Runs/Power cleans/Burpees (Time)

5 Rounds for time of:

400m Run

7 Power cleans, 135#/95#

11 Bupees

*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-50/40 Cal row

-40 Single arm OH walking lunges, 45/30#

-40 Single arm DB thrusters, 45/30#

-50 HR push-ups

-2 Wall climbs

*Rx+ Bike, 65/45#, and ring dips.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Hip circle band WU

Skill/Strength

Sleds/Yokes (4 x 50m)

Sled push or Yoke carry

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Roselle – CrossFit

Warm Up

Roll out

Shoulder kips

2 Rounds of:

-10 quick feet

-10 plate G2OH

-10 OH walking lunges

WOD

Run/Bike/Row (Time)

2 Rounds for time:

-1000m run

-2000m row

-3000m bike

CrossFit Roselle – CrossFit

Warm Up

Roll out

PVC pass throughs

Shoulder kips

Burgener WU

3 Rounds:

-3 squat snatches, light weight

-4 snatch balances

-10 hollow rocks

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Hard Cindy (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate

♂ 35-lb pull-up, 30-in box, 45-lb plate

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Front rack stretch

Dip shrug high elbows

Muscle cleans

Shoulder presses

3 Rounds:

-5 clean & jerks, light weight

-5 strict TTB

-10 lunge jumps

-20 double unders

Skill/Strength

Clean and Jerk (20 min to find 1RM)

WOD

Bike/C&Js/Bike (Time)

For time:

20-cal. bike

20 clean and jerks, 165/105#

20-cal. bike

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Actice WU

Dodgeball

WOD

Metcon (AMRAP – Reps)

In 20 Min:

200 Double under buy-in

10 Rounds of:

-5 Deadlifts, 275/185#

-10 Box jumps, 30/24”

-15 Air squats

AMRAP in remaining time of:

Wall walk into HSPU

*Alternate full rounds with partner.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

WU for WOD

WOD

A: Runs/DB Bench Presses/Toes To Bar (AMRAP – Rounds and Reps)

AMRAP 30 min:

-500m Run

-15 DB Bench presses, 45/30

-15 Toes to bar
Scale weight/reps as needed. Perform A or B.

B: Runs/DB Bench Presses/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 30 min:

-500m Run

-15 DB Bench presses, 45/30

-15 Pull-ups
Scale weight/reps as needed. Perform A or B.

CrossFit Roselle – CrossFit

Warm Up

Roll out

3 Rounds:

-10 hip circle band side raises

-10 hip circle band squats

-10 lunge jumps

-10 push-ups

-1 wall walk into HSPU

Skill/Strength

Weighted Step-ups (5-5-5-5)

Perform 5 weighted steps ups with weaker leg, then 5 with stronger leg.

WOD

Bike/Burpees/Sit-ups (AMRAP – Reps)

For Total Reps:

-1min Bike for cals

-2min Burpees for reps

-3min Sit-ups for reps

*Score is total reps, break down in notes.

Bike/Burpees/Sit-ups (AMRAP – Reps)

For Total Reps:

-1min Bike for cals

-2min Burpees for reps

-3min Sit-ups for reps

*Score is total reps, break down in notes.
Rest 5 minutes after first time through, then repeat.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Burgener WU

3 Rounds w/ barbell:

-5 muscle/power snatches

-5 OH squats

-5 muscle/power cleans

-5 jerks

-20 double unders

Skill/Strength

Spend time working on squat snatches and clean & jerks.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-1 Squat snatch

-3 Clean & jerks

-30 Double unders

*Rx 155/105#.