CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-800m Run

-1 Sled push, heavy

-20 Pull-ups/Ring rows

-30 Sledgehammer strikes, 15/arm

*Record weight used and type of pull-up completed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Barbell WU

2 Rounds of:

-Sampson stretch 20 sec/leg

-5 Power cleans

-5 Push jerks

-10 Pull-ups

-10 Hollow rocks

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 MInutes:

-50 Toes to bar

-400m Run

-30 HR push-ups

-20 Weighted reverse lunge steps

-10 Clean & jerks

*Rx 115#/75#, Rx+ HSPUs in place of the HR Push-ups and 165#/110#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 Minutes

-Row 500m

-10 KB snatches (5/arm)

-10 KB windmills (5/arm)

-10 Turkish get-ups (5/arm)

Skill/Strength

Turkish Get Up (Heaviest single/arm)

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

-Row 500m

-Sampson stretch 20 sec/side

-5 MC push-ups

-10 Plate ground to OH

20 OH walking lunges

-5 Bar muscle ups/MU progressions/jumping MUs

WOD

Runs/Rope climbs/Tire flips/Wall climbs (AMRAP – Rounds and Reps)

AMRAP 25min:

Run 800m

2 Rope climbs, 18’/15′

4 Tire flips, #2, #3

2 Wall climbs, 8’/6′

Runs/Rope Climbs/Deadlifts/Wall Walks (AMRAP – Rounds and Reps)

AMRAP 25 Min:

Run 800m

2 Rope climbs, 18’/15’

4 Heavy Deadlifts

2 Wall walks

*Record weight used. Sub 15 Ring rows/pull-ups for the rope climbs and 15 HR push-ups/HSPUs for the wall walks.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

-Run 400m

-Sampson stretch 20 sec/leg

-10 MC Hip stretches

-5 Burpees

-10 KB swings

-10 Pull-ups

-10 OH squats

WOD

Rows/Bench Presses (4 Rounds for reps)

4 Rounds of:

Row 500m for time.

Max Effort Bench press, 135#/95#

*Rest as needed between rounds. Make sure you have a spotter each round. Scale to a weight you can do 10+ reps/round. If you can easily do 20+ reps, scale up.

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

-200m Run

-5 Muscle ups, 10 deadlifts, 20 Wall balls

-400m Run

-5 Muscle ups, 10 deadlifts, 20 Wall balls

-800m Run

-5 Muscle ups, 10 deadlifts, 20 Wall balls

*Sub 10 MU progressions/jumping MUs. Post DL weight and wall ball weight/height to comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Hip circle band WU

20 Walking lunges

10 Burpees

Skill/Strength

Back Squat (Heavy set of 5 in 25 minutes)

WOD

Rows/Double Unders/Burpees (Time)

For time:

-50 Cal row

-75 Double unders

-50 Burpees

-75 Double unders

-50 Cal row

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-50 Abmat sit-ups

-800m Run

-50 OH walking lunges, 45/35

-80 Double unders

-50 Ball slams, 30/20

*Rx+ sub GHD sit-ups, 65/45 OHWLs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Calf stretch

KB squat stretch

Rotator cuff WU

Hip circle band WU

Front rack stretch

–

AMRAP 5 Min:

-2 Shoulder presses

-3 Clean grip high pulls

-2 Squat clean thrusters

-3 Ring rows/pull ups

Skill/Strength

Squat Clean Thruster + Thruster (Heavy Single in 15 minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Calf stretch

KB goblet squat stretch

Shoulder kips

Sampson stretch

2 Rounds of:

-10 Ring rows/pull-ups

-10 Push-ups/dips

-10 Sit-ups/GHD sit-ups

-10 Supermans/back extensions

-10 OH squats

Skill/Strength

Kettlebell Swing (10-10-10-10)

WOD

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

3 Rounds for time of:

-Row 500m

-21 Hand release push-ups

-12 KB swings, 55#/35#

*Rx+ 75#/55#