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

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds:

-backwards crab walk

-stiff legged bear crawl

-frog hops

-10 split jerks, alt legs each rep

Skill/Strength

Split Jerk (10-8-6-4-2-1-1-1)

Use rack once heavy.

WOD

GHD Sit-ups/OH Walking Lunges (Time)

For time:

40-30-20 reps for time of:

-GHD sit-ups

-OH walking lunges, 45/35#

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-200m run

-5 box jumps

-5 MC push-ups

-5 strict TTB

Skill/Strength

Bench Press (10-8-6-4-4-4-4-4)

WOD

Runs/Burpees/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 18 min:

-200m run

-6 burpee box jump overs, 24/20″

-1 rope climb, 18/15′

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-10 hip circle band side raises/leg

-10 hip circle band squats

-10 hang muscle cleans

-10 shoulder presses

Skill/Strength

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

WOD

Echo Bike/HPCs/Burpees/S2OH (Time)

For time:

3 rounds of:

-12/9 calorie echo bike

-10 hang power cleans, 115/75#

Then straight into

3 rounds of:

-10 bar facing burpees

-10 shoulder to overhead, 115/75#

*Rx+ 155/105#.

CrossFit Roselle – CrossFit

Warm-up

Stretch/roll out

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

In 25 min with a partner, run to Central and back, then AMRAP remaining time:

-50 DUs

-30 HS push-ups

-30 Sit-ups

-50 DUs

-30 Ring dips

-30 V-ups

-50 DUs

-30 HR push-ups

-30 Weighted sit-ups, 35/20#

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Agility ladder

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Power Snatches/OH Squats/Power Cleans/Front Squats (Time)

For time:

– 30 Power snatches

– 30 OH squats

– 30 Power cleans

– 30 Front squats

*Do 10 Bar over burpees after each movement. Rx 95#/65#.

CrossFit Roselle – CrossFit

Warm-up

Roll Out

3 Rounds:

-5/4 cal bike

-5 burpee pull-ups

-5 reverse burpees

Skill/Strength

Sleds/Yokes (3 x 50m)

Sled push or Yoke carry

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Barbell front rack stretch

3 Rounds:

-8 Dip shrug high elbows

-8 Muscle cleans

-8 Front rack reverse lunges

-8 Front squats

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

WOD

Power cleans/Toes to Bar (Time)

5 Rounds for time of:

5 Power cleans, 155#/105#

10 Toes to bar

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-10 hip circle band side steps

-10 squats with hip circle band

-25′ stiff legged bear crawl

-5 push-ups

-5 box jumps

Skill/Strength

Thruster (10-8-6-4-2-2-2-2)

WOD

DB Thrusters/Wall Walks/Box Jump Overs (AMRAP – Rounds and Reps)

AMRAP 8:00:

-6 dual DB thrusters, 35/20#

-2 wall walks

-10 box jump overs, 24/20″

*Rx+ 50/35# and 8 HSPUs in place of wall walks

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-30 Double unders

-10 DB muscle snatches, alt arms

-10 Ring rows

*Increase weight and advance to pull-ups during the rounds.

Skill/Strength

DB Snatch (Heavy single/arm in 20 min.)

WOD

Rows/DB Snatches/DUs/Pull-ups (Time)

For Total Time:

3 rounds:

-15/12 calorie row

-10 alternating DB snatch, 50/35#

Then:

3 rounds

-90 double unders

-15 pull-ups

*Rx+ 70/50# and C2B pull-ups.