CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch

Up/Down dog, child’s pose

–

AMRAP 5 Minutes:

-10 Lunge jumps

-8 KB swings

-6 Strict pull-ups (use bands if needed)

-4 HSPUs (strict if you can)

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Row/KB Swings (Time)

For time:

– 50/40 Cal Row

– 50 KB swings, 55#/35#

*Rx+ 75#/55#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch 10 min

Active WU

-10 roll to stands

-10 box jumps

-10 pull-ups

-10 burpees

-10 pumpkin squat cleans

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-Run 400m w/ pumpkin

-30 seated pumpkin twists

-20 pumpkin thrusters

-10 pumpkin box jumps

*Use med ball if you don’t have a pumpkin.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Barbell front rack stretch

2 Rounds of:

-10 Front squats

-10 Hang power cleans

-5 Burpee pull-ups

Skill/Strength

Power Clean (One Rep EMOM 10 Minutes)

WOD

Lite Awful Annie (Time)

For time:

50-40-30-20-10

-Double Unders

-V-ups

5-4-3-2-1

-Cleans, 185#/125#

*Rx+ GHD sit-ups and 225#/155#

Awful Annie (Time)

For time:

50-40-30-20-10

Double-under

GHD sit-up

5-4-3-2-1

Clean, 275#/185#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Calf stretch

KB Goblet squat stretch

Burgener WU

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Rows/HR Push-ups/Box Jumps (Time)

3 Rounds for time of:

-Row 500m

-20 HR push-ups or 10 Wall walks

-10 Box jumps, 24″/20″

*Rx+ Sub 10 MUs, 30″/24″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band WU

AMRAP 5 Minutes:

-8 Lunge jumps

-6 Toes to bar

-4 Pull-ups

-2 Vertical jumps

Skill/Strength

Back Squat (Heaviest Double in 25 Minutes)

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 min

Active WU

10 Pull-ups

10 Push-ups

10 Hollow rocks

10 Supermans

10 OH squats

30 Double unders

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Min:

-800m Run

-80 Double unders

-30 Abmat sit-ups

-10 Strict pull-ups

*Rx+ GHD sit-ups & weighted pull-ups, 35#/20#

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Broad Jump (Distance)

Max Effort Broad Jump

WOD

Metcon (Time)

3 rounds for time of:

21 OH walking lunges, 45#/35#

15 Toes to bar

9 Box jumps, 24″/20″

*Rx+ 65#/45#, 30″/24″

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Hang Power Clean (Heavy single in 15 min)

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)

Row 500m

Hip circle band WU

–

2 Rounds of:

10 MC Hip stretches

10 Walking lunges

10 Front squats

5 Burpee pull-ups

Skill/Strength

Front Squat (20 Minutes to find 1RM)

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run