CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Reverse bridge

Laying twister stretch

Wall angels

2 Rounds of:

-10 Reverse biceps curls

-10 Shoulder presses

-10 Reverse lunge steps

-10 Front squats

-10 Burpees

Skill/Strength

Shoulder Press (10-7-5-5-3-3-3)

WOD

Shoulder to OH/Box Jumps (Time)

21-15-9 Reps for time of (8min cap):

Shoulder to OH, 115#/75#

Box jumps, 24″/20″

*Rx+ 155#/105# & 30″/24″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Couch stretch

OH band stretch

2 Rounds of:

-10 KB swings

-10 Box jumps

-10 Roll to stands

-10 HSPUs/KB push-presses

Skill/Strength

Deadlift (10-7-5-5-3-3-3)

Touch and go preferred today, but drop as needed

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

10 Pull-ups

10 Push-ups

10 Hollow rocks

10 Supermans

10 OH squats

WOD

Rows/HR Push-ups/KB Holds (Time)

5 Rounds for time of:

-Row 500

-20 HR push-ups

-90 Second double KB/DB front rack hold, 55#/35#

*Rest 3 minutes between rounds. Rx+ Ring dips & 75#/55#

CrossFit Roselle – CrossFit

WOD

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Give it a go solo or partner up to tackle this beast of a WOD. Have a great holiday weekend!

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

-50 Sit-ups

-40 Push-ups

-30 KB swings, 55/35

-20 Box jumps, 24/20

-1 Sprint, 50m

*Rx+ sub GHD sit-ups, ring dips, 75/55, 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

WOD

Rows/Runs/Ball Slams (Time)

For time:

Row 1500m

Run 1000m

100 Ball slams, 30#/20#

Run 1000m

Row 1500m

*Both runs are with slam ball.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Shoulder kips

OH band stretch

Half pigeon

Barbell WU

Skill/Strength

Clean and Jerk (Practice/Heavy single in 20 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

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

Rope Climb (Practice)

WOD

Runs/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

200m Run

1 Rope climb, 18’/15′

Runs/Rope Climbs 2 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

– Run 200m

– 2 Rope climbs, 18’/15′

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

Burgener WU

Skill/Strength

Snatch (Heavy single in 20 minutes)

Overhead Squat (Heavy single in 20 minutes)

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

Farmer’s Carry (2 x 200m walk w/ heaviest weight)

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target