CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

WOD

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Announcements

Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.

CrossFit Roselle – CrossFit

Warm Up

Row 500m

Hip circle band WU

Rotator cuff WU

OH band stretch

Barbell front rack stretch

3 Rounds of:

-5 Hang muscle cleans

-5 Front squats

-5 Push presses

-5 Back squats

-5 Behind the neck push presses

*Add light weight each round.

WOD

Bear Complex (7 unbroken rounds x 5 sets, rest as needed between sets. )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Announcements

Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10/8 cal bike

-50′ stiff-legged bear crawl

-10 push-ups

-5 strict TTB

Skill/Strength

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

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target

Announcements

Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

8 rounds, 25 min cap, you go I go:

-10/7 Cal bike

-3 Wall walks

-10 Deadlifts, 185/125#

-3 Bar muscle ups

-10 Bar over burpees

*Partner A completes full round, then partner B. Scale reps/weight so that every movement is unbroken. Earn your rest.

WOD

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Burgener WU

Skill/Strength

Snatch (Heavy single 15 minutes)

WOD

OH Squats/Double Unders (Time)

3 Rounds for time:

-10 OH Squats, 135#/95#

-50 Double unders

CrossFit Roselle – CrossFit

Warm Up

Roll out

PVC pass throughs

OH band stretch

3 Rounds:

-5 ATYs light weight

-5 Roll to stands

-5 Pull-ups

-5 OH squats

Skill/Strength

Handstand Push-ups (3 sets x 5 reps)

Practice. Do hardest version you can do – Wall facing, deficit, strict, kipping, abmat, etc.

Rope Climb (3 sets x 1-2 reps)

Practice perfect technique – hang from arms, only pull once feet locked and “standing up”

WOD

HSPUs/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

-7 HSPUs

-1 Rope climb, 18/15′

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Hip circle band WU

Front rack stretch

3 Rounds:

-5 Hang muscle cleans

-5 Front squats

-6 Alt pistols/assisted pistols

*Add weight each round

Skill/Strength

Hang Clean (Work up to heavy single in 15 minutes)

WOD

Regional WOD 12.2 (Time)

For time (17min cap):

-Row 2000m

-50 Pistols, alternating legs each rep

-30 Hang cleans, 225#/135#

*Sub squat jumps, scale weight as needed.

CrossFit Roselle – CrossFit

Warm Up

Roll out

Rotator cuff WU

Hip 90/90 stretches

3 Rounds:

-3 KB windmills/side

-2 KB OH squats/arm

-4 Reverse burpees

-8 Lunge jumps

Skill/Strength

Turkish Get Up (Heavy single/arm in 20 minutes)

WOD

Echo Bike/Turkish Get-ups 2 (Time)

3 Rounds for time:

-12/9 Cal bike

-4 Turkish get-ups, alt arms, 75/55#

CrossFit Roselle – CrossFit

Warm Up

Group stretch

PVC pass throughs

OH band stretch

3 Rounds:

-10 shoulder kips

-8 DB hang muscle clean & press

-6 OH squats

-4 Burpee pull-ups

Skill/Strength

DB Hang Clean & Jerk – Single Arm (Work up to heavy double both arms)

WOD

Row/DB Hang C&J/C2B Pull-ups (Time)

For time:

40/32 Cal row buy-in, then:

3 rounds of:

-16 alternating DB hang clean and jerks, 50/35#

-12 Chest to bar pull-ups

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min, you go I go:

-10/8 Cal row

-30 Double unders

-1 Rope climb

*Partner A completes full round while B rests, then switch. Depending on your level of soreness, you can hit a heavy DL during your rest.