CrossFit Roselle – CrossFit
WOD
Metcon (AMRAP – Reps)
5 Station Outdoor WOD:
-Yoke Carry
-Sledgehammer strikes
-OH walking lunges
-Bar hang/burpees
-Tire flips
*5 minutes/station. 1 minute between to clean up/transition.
5 Station Outdoor WOD:
-Yoke Carry
-Sledgehammer strikes
-OH walking lunges
-Bar hang/burpees
-Tire flips
*5 minutes/station. 1 minute between to clean up/transition.
Group Stretch
Agility Ladder
5 Rounds for time of:
-15 Hang squat cleans, 95#/65#
-15 Push-ups/dips
-15 Bent over rows/pull-ups
*Rest 3 minutes between rounds. Rx+ for heavier weight, ring dips, and C2B pull-ups
5 Rounds for time:
-15 Hang squat cleans/med ball cleans
-15 Push-ups
-15 Bent over rows w/ barbell, or 16 DB bent over rows (8/arm)
*Rest 2 minutes between round. Note movements/weights used.
Group Stretch
PVC Passthroughs
Run 800m
40 Double unders
10 Ball slams
10 Slam ball twists
10 Burpees
AMRAP 25 Minutes:
-Run 400m
-20 Ball slams, 30#/20#
-20 Slam ball twists (over + back = 1)
-40 Double unders
AMRAP 25 Minutes:
-Run 400m
-15 KB swings, 55#/35#
-20 Med ball twists, 20#/14#
-40 Double unders
Group Stretch
PVC pass throughs
AMRAP 8 Minutes:
-10 Quick feet
-5 Dip shrug high elbows (snatch grip)
-5 Hang power snatches
-5 OH squats
-5 Burpees
Row 15 minutes for distance
Can be squat or power
Same as regular WOD; however, if new to snatch movement, you must substitute part 2. Instead, do the following:
AMRAP 15:
-Turkish get-ups.
*Alt arms each rep. Record weight used and reps completed.
Group stretch
PVC passthroughs
AMRAP 8 Minutes:
-30 Double unders
-8 Push-presses
-8 Bent over rows
-8 Lunge jumps
-4 Burpees
Every 3 Minutes for 30 Minutes:
-10 Push presses, 95#/65#
-10 V-ups
-10 Box jumps, 24″/20″
* Rx+ increase weight and height and sub TTB. Record wieght/height in notes.
Same as regular WOD (but no TTB option). If boxes unavailable, sub 10 broad jumps.
Group Stretch
PVC Pass throughs
AMRAP 8 minutes:
-200m Run
-7 KB swings
-6 KB windmills (3/arm)
-5 Push-ups
-20 Sec plank hold
5 Rounds, each for time of:
-150′ sled push/yoke carry
-12 KB swings
-200m Single arm farmer’s carry
*Rest as needed between rounds. Note sled/yoke & KB weight in notes.
5 Rounds for time of:
-20 Lunge jumps
-12 DB snatches, alt arms each rep
-200m Single arm DB carry
*Rest 2 minutes between rounds. Note DB weight in notes.
Stretch
AMRAP 5 Minutes:
-20 Double unders
-5 Thrusters
-5 Bent over rows
-5 Roll to stands
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-10 Jumping jacks
-4 Burpees
-4 Toes to bar
4 OH squats w/ barbell or single arm DB/KB
AMRAP 20 Minutes:
-10 Quick feet
-5 Hang DB/KB cleans left arm
-1 Turkish get-up left arm (start & finish in standing position)
-5 Hang DB/KB cleans right arm
-1 Turkish get-up right arm (start & finish in standing position)
*Rest 30 seconds after each round. Post DB/KB weight in notes.
AMRAP 15 Minutes:
-10 Quick feet
-5 Hang power cleans
-1 Clean & jerk
*Rest 30 seconds after each round. Post weight used in notes.
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-20 Double unders/Imaginary DUs
-8 Lunge jumps
-6 Push presses
-4 Pull-ups/Bent over rows
5 Rounds of:
AMRAP 3 minutes:
-20 Double unders
-3 to 10 Deadlifts (do single leg if you only have DB or KB, 5/leg)
-6 to 14 Push presses (can use barbell or single arm, up to 7/arm
*Rest 1 minute between each round. Post weight and movements and reps to notes.
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-10 jumping jacks
-5 KB/DB swings or ball slams
-5 Burpees
-5 Roll to stands/V-ups
EMOM 20 Minutes:
-4 MC Push-ups
-AMRAP Abs
*1st 5 min plank hold. 2nd 5 minutes V-ups. 3rd 5 minutes hollow rocks. Last 5 minutes sit-ups. Score is total reps completed each movement. 1 sec = 1 rep for the plank holds. Hollow rocks – forward and back = 1 rep.