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

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

Skill/Strength

Sleds/Yokes (3x down & back)

Sled push or Yoke carry

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.

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:

– 8 – 200m sprints

– 60 cal row

– 40 bench presses

– 20 box jumps, high

– 10 rope climbs

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

Hang Power Clean (2-2-2-2-2-2)

WOD

Saved by the Barbell (Mainsite WOD) (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans

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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

– 10 KB swings

– 10 Box jumps

– 40 Single unders/20 Double unders

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

Handstand Walk (Practice)

WOD

Rows/L Pull-ups/Handstand Walks (Time)

3 Rounds for time of:

– Row 500m

– 15 L Pull-ups

– 50′ Handstand walk

*Sub 15 negative L Pull-ups and 7 wall walks/rd if needed.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

WOD

Metcon (AMRAP – Reps)

Every 3 minutes for 30 minutes:

– 7 pull-ups

– 7 push-ups

– 7 supermans

– 7 sit-ups

– 7 air squats

*Scale reps as needed in order to finish in less than 2 minutes/rd.

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

Snatch (1 Rep EMOM 10 Minutes)

WOD

DB Snatches/DB OH Lunges (Time)

21-15-9 Reps for time of:

DB snatches left arm

DB OH lunge steps left arm

DB snatches right arm

DB OH lunge steps right arm

*Rx 50#/35#, Rx+ 75#/50#

DB Snatches/DB OH Lunges (Time)

21-15-9 Reps for time of:

DB snatches left arm

DB OH lunge steps left arm

DB snatches right arm

DB OH lunge steps right arm

*Rx 50#/35#, Rx+ 75#/50#

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

Skill/Strength

Back Squat (8-8-8-8)

2-3 warm-up sets, then begin working sets of 8. Increase each set if possible.

WOD

Pull-ups/DUs (Time)

3 Rounds for time of:

25 Pull-ups

75 Double unders

*Rx+ Chest to Bar