CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

KB Goblet squat stretch

PVC Pass throughs

–

EMOM 7 Min:

5 Shoulder kips

4 Hang muscle cleans

3 Front squats

2 Push-ups

1 Pull-up

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Dunn (AMRAP – Rounds)

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here

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

DB Bench Press (8-8-8-8)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Box jumps

10 KB swings

15 Sit-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

Shoulder Press (5-5-5-5-5)

Box Step Ups (5-5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps one leg, then the other.

WOD

1000m Row (Time)

Max Effort 1000m Row

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Row 500m, then

Using a plate:

– 30 sec calf stretch each side

– 10 squat stretch into straight legged DL stretch

– 10 ground to OH

– 10 OH forward lunge step push-backs

– 10 OH reverse lunge step push-forwards

*Do 10 quick feet after each movement

Skill/Strength

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

Warm-up sets built in. 20 Min max, no extra sets.

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

For time (12 min cap):

10-9-8-7-6-5-4-3-2-1 reps of pull-ups alternated with:

20-18-16-14-12-10-8-6-4-2 reps of lunge jumps

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

Shoulder press grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Hang muscle cleans

– 5 Shoulder presses

– 5 Front squats

–

3 Rounds of:

5 Hang power cleans

3 Push-jerks

*Increase weight each set. One rep right into next – no pausing.

Skill/Strength

Hang Power clean x 2 + Jerk (Heavy single in 15 min)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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 (Time)

For Time (25 Min Cap):

-800m Run

-10 Rounds of:

—10 Quick feet

—10 Ball slams, 30#/20#

-800m Run

-10 Rounds of:

—10 Quick feet

—10 KB swings, 55#/35#

-800m Run

*Runs are together. Alternate rounds (5 each) until completed. Rx+ complete 5 burpees after completing a round.

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.

WOD

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Weight is 75# for girls. And for keeping w/ consistency, guys climb 18′, girls 15′. Sub 5 ring rows for each rope climb. Scale reps as needed.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

WOD

A: Metcon (2 Rounds for reps)

2 Minutes/station x 2 rounds

-Row for calories

-Hurdle jumps

-Wall walks

-Toes through rings

-Rest

*Go as hard as you can and do as many reps as possible.

B: 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.

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

Reverse lunge steps (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

Bench Presses/Box Jumps (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of Bench presses alternated with

20-18-16-14-12-10-8-6-4-2 reps of Box jumps

*Post weight and height to comments.