CrossFit Roselle – CrossFit

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

CrossFit Roselle – Open Gym

Reverse lunge steps (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.

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

Chest to bar Pull-ups EMOM (7 Rounds for reps)

Complete 5+ C2B pull-ups EMOM for 7 minutes. If you start with 7 reps, attempt to hit 7 reps each minute. If you are able to successfully hit the same number of reps each minute, be sure to increase reps next time this WOD comes around.
scale to regular pull-ups if needed.

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

100 Cal row buy-in, then:

AMRAP remaining time:

– 1 Rope climb

– 8 DB snatches, 75#/50#, alt arms each rep

– 8 Box jumps, 30″/24″

*Split up the row any way. Once you start on the AMRAP, partner A does the rope climb, B does the DBS, and A does the BJs. Now B does the rope climb, etc. Continue alternating until time expires. Sub 8 ring rows for the rope climb. Scale weight/height as needed.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Squat Clean (Practice 15 min)

WOD

TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Toes to bar

50 Double unders

15 Squat cleans, 95#/65#

*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch

–

5-4-3-2-1 reps of:

Burpees

Pull-ups

OH squats

WOD

Runs/Rows/Burpees (3 Rounds for time)

Each Segment For Time:

Run 1 mile

Rest 8 minutes

Row 2000m

Rest 8 minutes

100 Burpees

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Shoulder Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Pull-ups

20 Air squats

30 Double/single unders

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

5 Tire flips

50m Sled push or yoke carry

1 Wall Climb, 8’/6′

400m Run w/ medball, 20#/14#

20 Sledgehammer strikes

CrossFit Roselle – Open Gym

Back Squat (3-3-3-3-3)

Sled Push (1-1-1-1-1)

Down & back, heaviest possible. No trip should take over 1 minute. Indicate if you did high/high or high/low in notes. Sleds weigh 65# by themselves.

Deficit Handstand Push-ups (Practice )

Practice deficit HSPUs. Note max reps at any given height.

KB Swings EMOM (5 Rounds for reps)

EMOM 5 Minutes:

20 KB swings, 55#/35#

*Rx+ 75#/55#

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

– 50m Farmer’s Carry, single arm, 75#/55#

– 15 Wall balls, 20#/14#

– 100m Sprint

*Partner A does the farmer’s carry, partner B does the wall balls, then A does the sprint. Now B completes the farmer’s carry, etc. Continue in this pattern until time expires.