CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Yoke Carry (4 trips x 50′)

Sledgehammer Strikes (4 x 20 strikes, 10/arm)

WOD

Bike/Burpees/Sit-ups (AMRAP – Reps)

For Total Reps:

-1min Bike for cals

-2min Burpees for reps

-3min Sit-ups for reps

*Score is total reps, break down in notes.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 min:

Hit some stretches

-20/16 Cal bike

-10 Banded side leg raises/leg

-10 Hang muscle cleans

-10 Banded thrusters

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 minutes)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 500m

90/90 hip stretch

OH band stretch

20 Lunge jumps

20 Shoulder kips

10 Burpees

10 Pull-ups

Skill/Strength

Turkish Get Up (Heavy single each arm 15 minutes)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.

Runs/Pull-ups/Dips (Time)

For time (25min cap):

400m Run

20 Pull-ups

20 Dips

400m Run

15 Pull-ups

15 Dips

400m Run

10 Pull-ups

10 Dips

400m Run

5 Pull-ups

5 Dips

*Rx+ C2B and ring dips.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Calories)

In 25 minutes, complete 2 rounds of:

5 rounds of:

-15 Sumo deadlift high pulls, 95/65#

-15 Wall balls

5 rounds of:

-1 Rope climb, 18/15’

-40 Double unders

*Once finished with the 2 rounds, row/bike/ski for calories in remaining time.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Sampson stretch

OH band stretch

Barbell front rack stretch

Muscle cleans

Shoulder presses

7-5-3 reps of:

TnG clean and jerks, increasing weight

Roll to stands

Skill/Strength

Clean and Jerk (Work up to 1RM)

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 February, 20 2009
To learn more about DT click here

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

3 Rounds:

-10 Banded leg raises/side

-10 Lunge jumps

-1 Wall walk w/ 10 sec hold at top

-10 Toes to bar

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Bent Over DB Rows/Handstand Walks (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-15 Bent over DB rows, left arm, 50/35#

-15 Bent over DB rows, right arm, 50/35#

-50′ HS walk

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Hip circle band WU

3 Rounds of:

-8 Goblet squats

-4 Burpee pull-ups

Skill/Strength

Back Squat (4 x 5 )

Work up to heavy-ish set of 5 and perform 4 working sets.

WOD

Pull-ups/Dips (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

Pull-ups

Dips

*Rx+ 20/14# vest.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Quick feet

-8 ATYs

-6 Roll to stands

-4 Strict knees to elbows

-2 Wall walks

Skill/Strength

Push Jerk (10-7-5-3-1-1-1-1-1)

WOD

TTB/Burpees/Shuttle Runs (Time)

3 Rounds for time of:

-25 Toes to bar

-20 Burpees

-15 Shuttle runs, 50′

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 min:

-5 DB push presses/arm

-10 lunge jumps

-5 pull-ups

-10 D snatches, alt arms

Skill/Strength

DB Snatch (Heavy single each arm in 15 minutes)

WOD

Bike/DB Snatches/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 20 min:

-10/7 Cal bike

-8 DB snatches, 50/35

-6 Box jumps, 30/24

*Rest 1 min after each round. Rx+ 65/45 and 36/30.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch/WU

Dodgeball

WOD

Metcon (Time)

For time:

150 Deadlifts

150 GHD sit-ups

100 Pull-ups

100 Hang power cleans

50 Front squats

50 Ring dips

*One partner working at a time. 95/65#. Rx+ 115/75# and C2B.