CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

-15/11 cal row

-15 GHD sit-ups

-10 wall balls

Skill/Strength

Push Press (10-8-5-5-5-5-5)

WOD

Rows/Wall Balls 2 (Time)

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate

2000/1600m

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

-10/7 cal bike

-5 burpee pull-ups

-5 reverse burpees

WOD

Sleds/Yokes/Sledgehammer Strikes/Farmer’s Carry (Time)

5 Rounds for time of:

-50m Sled push/yoke carry

-20 Sledgehammer strikes

-200m Single arm farmer’s carry

*Rest 3 min after each round. Record movements/weights used in notes.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 TTB

-20 Wall balls, 20/14#

-20 Alternating DB snatches, 50/35#

-10 Burpee box jump overs, 2;/20”

*200m run before each set. Partner A performs all runs during round 1, Partner B performs all movements round 1. Switch each round. Scale reps/weights as needed.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Barbell WU

WOD

DLs/HPCs/PJs/Runs (Time)

4 rounds for time of:

-18 Deadlifts

-12 Hang power cleans

-9 Push jerks

-400m run

*Rx 115/75#. Rx+ 135/95#.

Skill/Strength

Clean and Jerk

Heavy single in remaining time.

CrossFit Roselle – CrossFit

Warm Up

Roll out

CFR WU x 1

WOD

5k Row (Time)

Max Effort 5k Row

Skill/Strength

DB Bench Press (Heavy ME set in remaining time.)

Work up to heavy set of 5 and then complete ME set

CrossFit Roselle – CrossFit

Warm Up

3 Rounds:

-200m Run

-14 OH walking lunges

-7 Burpee pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Skill/Strength

Back Squat (Heavy single in 15 min)

WOD

MUs/Bike (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-7 Bar muscle ups

-21/17 Cal bike

*Rx+ Ring MUs.

CrossFit Roselle – CrossFit

Warm Up

Roll out

3 Rounds:

-10 Hip circle band step up & overs

-8 Hip circle band squats

-6 Plate G2OH

-20 Double unders

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 min)

WOD

Double Unders/Thrusters (Time)

For time:

200 Double unders

15 Thrusters, 135/95#

100 Double unders

15 Thrusters

200 Double unders

*Rx+ 155/105#

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

-9 KB swings

-7 Ring rows

-5 Burpees

-3 Reverse burpees

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Devil’s Presses/Pull-ups (Time)

5 Rounds for time:

-9 Devil’s presses, 35/20#

-15 Pull-ups

*Rx+ 50/35# & C2B.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min, with a partner:

-400m Run

-100 Double unders

-100 Weighted step-ups, 24/20”

-100 Double unders

-100 DB push presses

-100 Double unders

-100 Roll to stands

*Single DB, record weight used in notes.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Agility ladder

WOD

CFR “The Viking” (Time)

For time (40min cap):

-2000/1600m row

-1200m run w/ sledgehammer

-100 sledgehammer strikes, alt arms

-1200m run w/ sledgehammer

-2000m row

*Please bring a sledgehammer if you have one. R+ 20/14# vest