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)

n 20 Min:

150 V-up buy-in, then AMRAP in remaining time:

-10 Quick feet

-10 KB swings

-10 weighted step ups

*After the buy in, Partner A does the quick feet, the B does the KB swings, then A does the step ups. Continue alternating movements for the duration. After every 4 rounds completed, do 4 rope climbs (optional).

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

Yoke Carry (3 Carries x 50′)

WOD

Pull-ups/Push-ups/Air Squats/DUs/Rests (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Pull-ups

15 Push-ups

20 Air squats

25 Double unders

30 Sec rest

*Rx+ C2B pull-ups, ring dips, pistols, and UB DUs.

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

Thruster (5-5-5-5)

Use DBs if needed. Practice movement for WOD.

WOD

Metcon (3 Rounds for reps)

3 Rounds for total reps:

-2 min row for cal

-2 min thrusters for reps

-2 min rest

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips

–

AMRAP 5 Minutes:

-Reverse burpees x 5 reps

-Hang squat clean x 5 reps

-Pull-ups x 5 reps

Skill/Strength

Squat Clean (Heavy set of 3 in 15 minutes)

Does not have to be touch and go, but you must compete all 3 reps w/in 30 sec.

Push Press (Heavy set of 3 in 15 minutes)

WOD

Clean & Jerks AMRAP5 (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 155#/105#

*Scale weight so you can get at least 20 reps.

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

Skill/Strength

Hang Power Clean (5-5-5-5)

Use DBs if needed. Practice movement to prepare for WOD.

WOD

Metcon (Time)

5 Rounds for time of:

-5 Hang power cleans

-7 Burpee box jumps

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Couch Stretch

OH Banded Shoulder Stretch

Half Pigeon

Lying Twister Stretch

WOD

Row/Sit-ups/Burpees/Row (Time)

Complete the following for time (30min cap):

– row 2000m

– then complete 5 rounds of the following:

— 25 sit-ups

— 10 burpees

– then row another 2000m

*Rx+ 20 TTB/Round

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips

–

AMRAP 5 Minutes:

-OH Squat x 5 reps

-Sots Press x 5 reps

-SDHP x 5 reps

-MC Hip stretch x 6 reps

-Muscle up x 3-5 reps

Skill/Strength

Split Jerk (Heavy single in 20 Minutes)

WOD

Split Jerks/Box Jumps (Time)

5 Rounds for time of:

10 Split jerks, 95#/65#

10 Box jumps, 24″/20″

*Rx+ 135#/95#, 30″/24″

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Metcon (Time)

5 Rounds for time of:

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Air squats

Rest 2 minutes between rounds. 30 Min time cap.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips

–

AMRAP 5 Minutes:

-Single arm KB shoulder press x 5 reps (each arm)

-Med ball clean x/ bounce at bottom x 5 reps

-Strict toes to bar x 5 reps

-Burpee pull-ups x 5 reps

-Handstand hold x 20 sec

Skill/Strength

Front Squat (15 minutes to work up to heavy single)

Close Grip Bench Press (15 Minutes to work up to heavy set of 3)

Hands inside shoulder width

WOD

Row/Burpee Pull-ups 3 (Time)

For time:

– 30 Cal row

– 30 Burpee pull-ups

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

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
Grab a partner and complete together.