CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Barbell WU

Skill/Strength

Squat Clean (1 Rep EMOM 10 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat cleans.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m/Row or Ski 1000m/Bike 2000m

Rotator cuff WU

Hip circle band WU

Skill/Strength

Back Squat (Heavy set of 5 in 25 minutes)

Pull-ups (3 Sets ME)

Do as many sets as needed to hit 50 total reps

WOD

Assault/Echo Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds
Use Echo Bike today.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Squat stretch

Couch stretch

OH band stretch

AMRAP 5 minutes:

-8 Push presses

-6 Good mornings

-4 Front squats

-2 Strict TTB

Skill/Strength

Push Press (10-8-5-3-3-3-3-3)

Work on stringing together during lighter sets. Reset as needed for heavy sets of 3. 20 min max.

WOD

KB Swings/Runs (Time)

For time:

21-18-15-12-9-6-3 reps of KB swings, 55#/35#

*Run 200m after each round. Rx+75#/55#.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

Skill/Strength

Floor Press (10-8-5-5-5-5-5)

WOD

Metcon (Time)

For time:

-Run 800m

-50 Med ball twists, 20/14

-25 Ring dips

-25 Front squats, 115/75

-25 Ring dips

-50 Med ball twists, 20/14

-Run 800m

*Rx+ wear weighted vest, 20/14

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

1 min row/bike/ski

Sampson stretch

5 Pull-ups

5 Push-ups

5 Hollow rocks

5 Supermans

5 Squats

Skill/Strength

Deadlift (10-8-5-3-3-3-3-3)

20 min to complete.

WOD

Double Unders/Burpees/Bike Sprints (5 Rounds for time)

5 Rounds, each for time of:

-50 Double unders

-10 Burpees

-10/7 Cal bike sprint

-Rest 3 minutes between rounds
Scale reps so that 1st round can be completed in under 2 minutes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

2 Min double unders

AMRAP 5 Min:

-10 Quick feet

-7 Plate ground to OH

-6 OH walking lunges

-5 Toes to bar

-4 Burpees

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 Minutes)

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

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min:

300m Med ball run

5 Tire flips

50m sled sprint

2 Tire agility runs to wall climb

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Rope Climbs/Clean & Jerks (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-3 Rope climbs, 18’/15′

-9 Clean & jerks, 155#/105#

*Sub 6 ring rows/rope climb. Scale weight as needed.

CrossFit Roselle – CrossFit

Warm-up (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

T-spine openers

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

1 sled/tire push/pull

20 Wall balls, 20/14

30/20 Cal row/bike/ski

20 Sledgehammer strikes

1 Wall climb