CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Row/bike/ski 10/8 cal

-10 PVC pass throughs

-10 Hollow rocks

-Updog/down dog, 20 sec each

-Laying twister stretch, 20 sec each

-20 Double unders

-5 Burpee pull-ups

WOD

Bike/Toes To Bar/Double Unders (5 Rounds for time)

5 Rounds, each for time of:

-20/15 Cal bike

-20 Toes to bar

-50 Double unders

*Rest 4 minutes between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Snatch High Pull (5-5-5)

Finish with elbows high and outside
Focus more on form than overall weight. Primer for snatch EMOM

Snatch (1 Rep EMOM 10 Minutes)

WOD

Power Snatches/OH Squats (Time)

10 Rounds for time of:

-1 Power snatch, 135/95#

-3 OH squats

*Rx+ 185/125#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-10 straight legged deadlifts

-10 muscle cleans

-10 shoulder presses

-10 sumo deadlift high pulls

-10 pull-ups

-30 double unders

WOD

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Bonus

Metcon (AMRAP – Reps)

Max floor presses in 3 minutes, 135/85#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-row/bike/ski 10/8 cal

-20 sec OH band stretch/arm

-10 ATYs light weight

-6 MC hip stretches

-5 pull-ups

-4 HSPUs/pike push-ups

Skill/Strength

Push Jerk (10-8-6-4-2-1-1-1)

WOD

Walking Lunges/GHD Sit-ups/C2B Bar Pull-ups (Time)

3 Rounds for time of:

-30 Walking lunges

-20 GHD sit-ups

-10 C2B Pull-ups

-Rx+ bar MUs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

Skill/Strength

DB Snatch (Heavy single each arm)

WOD

Hero WOD – Armistice AMRAP (AMRAP – Rounds and Reps)

AMRAP 19:18:

-11 Mountain Climbers

-11 Air Squats

-11 Hand Release Pushups

-11 Burpee box jumps, 24/20″

-100 meter run (substitute 30

seconds of row, bike, or jump rope

if needed)

*You can complete as partner WOD if desired, alternating rounds each person.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-10 Quick feet

-10 Shoulder kips

-10 Hollow rocks

-5 Up dog/down dog transitions

-5 Plate ground to OH

-5 Burpee pull-ups

WOD

Row/TTB/Rope Climbs (AMRAP – Rounds and Reps)

For time:

-1200/900m Row

-80 Toes-to-Bars

-10 Rope Climbs, 18/15′

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Hip circle band WU

Rotator cuff WU

20 Lunge jumps

10 Wall balls

5 HSPUs/box assisted HSPUs

Skill/Strength

Back Squat (10-8-6-5-5-5-5)

Shoulder Press (10-8-6-5-5-5-5)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

-10 shoulder kips

-10 ring rows

-5 burpees

WOD

“Maxton” (Time)

13 Rounds For Time (35min cap):

8 Strict Pull-ups

26 Box Step-ups (24/20″)

21 Burpees

*Rx+ w/ vest – post weight in comments

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

For time (25min cap):

-200 Abmat sit-ups

-150 Wall balls, 20/14

-100 GHD sit-ups

-50 Thrusters, 95/65

*One partner working at a time. Complete 15 synchro burpees after completion of each movement.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Bike/Ski 1 minute

-Figure 4 hip stretch

-10 ATYs w/ light weight

-Lying twister stretch

-10 Ring rows

-10 Squat jumps

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