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

“Adderall” (From CompTrain) (3 Rounds for reps)

“Adderall”

For Total Reps:

0:00 – 10:00 – 1 Mile Run, Max Clean & Jerks (135#/95#)

10:00- 13:00 – Rest

13:00- 20:00 – 800m Run, Max Power Snatch (115#/80#)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (95#/65#)

CrossFit Roselle – Open Gym

Front Squat (2-2-2-2-2-2)

Split Jerk (1-1-1-1-1-1-1)

Pistols/Handstand Walks (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Pistols, alternating legs each rep

25′ Handstand walk

*Sub 20 air squats and 5 wall walks

GHD Sit-ups (Time)

75 GHD sit-ups for time.

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 Min:

-2 Reverse tire/sled pulls (down & back)

-10 Tire flips

-50 Ring push-ups

-60 DB bent over rows

-400m Run

*One partner working at a time, except the run (together).

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

Sumo Deadlift High Pull (practice)

Push Press (practice)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women Rx 14# WB and 55# SDHP & PP.

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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

5 Push-ups

10 Sit-ups

10 Squats

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

Skill/Strength

Back Squat (5-5-5-5-5)

Increase weight each set if possible

Muscle-ups (ME x 5 sets)

We will alternate sets of back squats with sets of MUs. Ring MUs are preferred. Sub jumping chest to bar pull-ups if needed.

WOD

Sit-ups/V-Ups/TTB (Time)

For time:

75 Sit-ups

50 V-ups

25 Toes to bar

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

DB Snatch (5-5-5-5)

each arm.

WOD

Metcon (Weight)

EMOM 14 Min:

– Even: 10 DB snatches, 5 each arm

– Odd: Sprint 50m

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs

–

Burgener Warm-up

–

3 Rounds:

5 Squat snatches light weight

5 Burpee pull-ups

*Add weight each set

WOD

Snatches/Double Unders/Sprints (Weight)

EMOM 30 Min:

– Min 1: 1 snatch

– Min 2: 35 double unders

– Min 3: 50m sprint

*Add weight to snatch each round if possible. Post heaviest successful lift.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Box jumps

10 Thrusters, 45#35#

10 Pull-ups/ring rows

10 KB swings, 55#/35#

10 TTB/TTR

10 Clean & jerks, 95#/65#

WOD

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30 / 24)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Reverse tire/sled pull (3x down & back)

WOD

Warm-up (No Measure)

AMRAP 10 Minutes:

7 Burpee box jumps

11 Kipping knee raises