CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

WOD

Metcon (AMRAP – Reps)

AMRAP 13 Minutes:

55 Deadlifts, 135#/95#

55 Wall Balls, 20#/14#

55 Cal row

55 Hand release push-ups

*Rx+ 16.4 – 225#/155#, HSPUs

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Turkish Get Up (1-1-1-1-1)

WOD

Metcon (Time)

3 Rounds of

400m Run -or- 500m Row

21 KB Swing

12 KB Push Press
6 KB Push Press each arm. Use same weight for Swings and Push Presses.

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Gymnastics

Rope Climb (Practice)

WOD

Metcon (Time)

For time:

Run 800m

10 Rope Climbs

Run 800m

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Cindy (AMRAP – Rounds and Reps)

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

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

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

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Cards (No Measure)

Suit and rank determine work.
Spade – Push Up

Heart – Pull Up

Club – Squat

Diamond – Side Plank Reach Through

WOD

Metcon (No Measure)

20m AMRAP with a partner:

A)

10 Thruster

5 Medball Twist

B)

10 Back Squat

5 Burpee

C) 200m Run

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 20MIN:

20 DB clean and jerks

100 Push-ups

20 DB clean and jerks

50 Toes to bar

20 DB clean and jerks

200 Lunge jumps

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Gymnastics

Bar Muscle-ups (Practice)

WOD

Metcon (AMRAP – Reps)

AMRAP 7MIN:

10 Power snatches, 45#/35#

5 Jumping chest to bar pull-ups

Rx+ OPEN WOD 16.3