CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Pull-ups (Kipping or butterfly Practice. 1 ME set.)

Dips (Ring or bar. Practice kipping. 1 ME set.)

WOD

Deadlifts/Pull-ups/Dips (Time)

10-8-6-4-2 Reps for time of:

Deadlifts, 225#/155#

Pull-ups

Dips

*Rx+ 315#/205# & Muscle ups

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Bench Press (3-3-3-3-3)

WOD

Ball Slams/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Ball slams, 30#/20#

8 Box jumps, 30″/24″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Sampson stretch

PVC passthroughs

OH squats

–

Start warming up on movements.

WOD

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30 / 24)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band WU

20 Walking lunges

PVC pass throughs

Shoulder kips

–

EMOM 5 minutes:

6 Hang muscle cleans

5 Barbell thrusters

4 Toes to bar

HS Hold

Skill/Strength

Front Squat (10-8-6-4-3-3-3-2)

WOD

DUs/Squat Jumps/DB Shoulder Presses (Time)

7 Rounds for time of (15 min cap):

-30 Double unders

-20 Squat jumps

-10 DB shoulder presses, 35#/20#

*Rx+ UB DUs, Pistols, and HSPUs. Scale rounds/reps as needed to finish within 15 cap.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

WOD

Metcon (Time)

5 Rounds of:

-1 sled sprint (down & back)

-15 DB push-presses

-200m run

-10 push-ups

*Rest as needed between rounds. Cut rounds/reps as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Wall angels

OH banded shoulder stretch

–

EMOM 5 Minutes:

8 Walking lunges

6 KB windmills

4 Box jumps

HS hold

Skill/Strength

DB Snatch (Work up to heavy single each arm in 15 minutes)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

In 25 Min:

150 Sit-ups then 800m run buy-in, then AMRAP remaining time:

-10 Rope climbs (50 ring rows)

-2 Reverse tire/sled pulls

-200m single arm farmer’s carry (both partners)

-60 OH Walking lunges

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Hang power clean + Power clean (Work up to heavy single in 15 minutes)

WOD

Power cleans/Double unders (Time)

3 Rounds for time of:

10 Power cleans, 185#/125#

50 Double unders

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Shoulder Press (3-3-3-3-3)

WOD

Kid’s “Helen” (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 KB swings

8 Pull-ups/Ring rows

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

KB goblet squat stretch

PVC pass throughs

Shoulder kips

–

AMRAP 5 Min:

-20 Double unders

-10 Toes through rings

-10 Med ball cleans

-10 Split jerks

Skill/Strength

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

WOD

TTB/Split Jerks/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Toes to bar

10 Split jerks, 95#

10 Box jumps, 24″/20″

*Rx+ 15 TTB, 135#/95#, 30″/24″