CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds:

-30 double unders

-10 burpees

-10 toes to bar

-10 OH squats

5k Run (Time)

Max Effort 5k Run

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds of:

-10 DB muscle snatches, alt arms

-10 push-ups

-5 pull-ups

-3 strict TTB

-1 pullover/assisted pullover

Skill/Strength

DB Snatch (Heavy single each arm in 15 min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-5 Pull-overs

-20 GHD sit-ups

-1 Min plank hold

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds of:

-10 shoulder kips

-5 burpee box jumps

-5 pull-ups

-10 OH squats

Skill/Strength

Sleds/Yokes (3 x 50m)

Sled push or Yoke carry

WOD

Death by Pull-ups & Push Presses (AMRAP – Rounds and Reps)

Min 1: 1 Pull-up & 1 push press

Min 2: 2 Pull-ups & 2 push presses

Min 3: 3 Pull-ups & 2 push presses

*Continue adding 1 rep of each movement each minute until you cannot complete the required work within the minute. Rx 95/65#. Rx+ C2B and 135/95#.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-20 hip circle band side steps (10/side)

-5 med ball cleans

-5 burpee pull-ups

-5 reverse burpees

Skill/Strength

Front Squat (10-7-5-3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds for Time of:

-30/24 calorie bike

-20 wall balls, 20/14#

-10 HSPUs

*Rx+ for 11/10′ target and wall facing HSPUs.

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

Skill/Strength

Dumbbell Snatch

Heavy single each arm 15 min

WOD

Metcon (Time)

For time, with a partner:

-800m Run

-8 Wall walks

-80 GHD sit-ups

-8 Wall walks

-80 Toes to bar

-8 Wall walks

-80/60 Cal bike

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

Skill/Strength

Split Jerk (Work up to heavy single in 20 min )

Start from the ground until heavy, then move to rack.

WOD

Split Jerks/Deadlifts/Double Unders (Time)

5 Rounds for time of:

6 Split jerks (alt legs each rep)

12 Deadlifts

30 Double unders

*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.
Goal for today is to use 60% of your heavy split jerk.

CrossFit Roselle – CrossFit

Warm Up

Row 500m

Sampson stretch

10 Pull-ups

10 Dips

10 GHD sit-ups

10 Back extensions

10 OH squats

50 double unders

WOD

Rows/Runs/Box Jumps/Push-ups/Rope Climbs/Muscle-Ups (Time)

2 Rounds for time of:

500m Row

400m Run

50 Box jumps, 24″/20″

40 Push-ups

5 Rope climbs, 18’/15′

4 Muscle-ups

CrossFit Roselle – CrossFit

Skill/Strength

Sleds/Yokes

Sled push or Yoke carry
3 x 50m

WOD

Bike/C2B Pull-ups (Time)

5 rounds for time of:

-10/8 Cal Echo bike

-6 C2B pull-ups

*Rest 2 minutes between rounds. Rx+ 12 C2B pull-ups

Warm Up

Group stretch

3 rounds of:

-10 quick feet

-5 plate ground to OH

-8 OH walking lunges

-3 burpee pull-ups

CrossFit Roselle – CrossFit

Warm Up

Roll out

Hip circle band WU

PVC pass throughs

3 rounds of:

-5 dip shrug high elbows

-5 muscle snatches

-5 snatch balances

Skill/Strength

Snatch (1 rep EMOM 10 min)

WOD

OH Squats/Double Unders 2 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

-3 overhead squats, 115/75#

-30 double-unders

-6 overhead squats

-30 double-unders

-9 overhead squats

-30 double-unders, etc.

*Continue adding 3 OH squats each round until time expires.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 rounds of:

-5 dip shrug high elbows

-5 muscle cleans

-5 front sqauts

-5 roll to stands

-5 toes to bar

Skill/Strength

Power Clean (1 rep EMOM 10 min)

WOD

Halloween Pumpkin WOD (Time)

31 Pumpkin sit-up throws (against wall)

13 Pumpkin twists (sit-up position)

31 Pumpkin wall balls

13 Pumpkin twists

31 Box jumps holding pumpkin

13 Pumpkin twists

31 Pumpkin wall balls

13 Pumpkin twists

31 Pumpkin sit-up throws

*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.