CrossFit – Fri, Nov 11

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Agility ladder

Dodgeball

WOD

Armistice 2022 (Time)

For total time:

6 Rounds of:

-11 Mountain climbers

-11 Power cleans, 95/65#



2 Min rest/reflection



6 Rounds of:

-19 Hand release push-ups

-18 Burpee box jumps, 24/20″

-100m Run
As part of WOD for Warriors, participants complete the Armistice WOD every year on November 11th, Veterans Day. The WOD includes six rounds representing the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force.

The WOD includes 11, 19, and 18 reps of various exercises, marking the end of World War I on 11/11/1918. The 2-minute rest and reflection is representative of the Tomb of the Unknown Soldier, where at 11 am, each November 11th, honors are rendered to remember those we lost in service to our nation.


CrossFit – Thu, Nov 10

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds:

-30 double unders

-10 burpees

-10 toes to bar

-10 OH squats

5k Run (Time)

Max Effort 5k Run


CrossFit – Tue, Nov 8

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds of:

-10 DB muscle snatches, alt arms

-10 push-ups

-5 pull-ups

-3 strict TTB

-1 pullover/assisted pullover

Skill/Strength

DB Snatch (Heavy single each arm in 15 min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-5 Pull-overs

-20 GHD sit-ups

-1 Min plank hold


CrossFit – Mon, Nov 7

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-20 hip circle band side steps (10/side)

-5 med ball cleans

-5 burpee pull-ups

-5 reverse burpees

Skill/Strength

Front Squat (10-7-5-3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds for Time of:

-30/24 calorie bike

-20 wall balls, 20/14#

-10 HSPUs

*Rx+ for 11/10′ target and wall facing HSPUs.


CrossFit – Wed, Nov 9

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds of:

-10 shoulder kips

-5 burpee box jumps

-5 pull-ups

-10 OH squats

Skill/Strength

Sleds/Yokes (3 x 50m)

Sled push or Yoke carry

WOD

Death by Pull-ups & Push Presses (AMRAP – Rounds and Reps)

Min 1: 1 Pull-up & 1 push press

Min 2: 2 Pull-ups & 2 push presses

Min 3: 3 Pull-ups & 2 push presses

*Continue adding 1 rep of each movement each minute until you cannot complete the required work within the minute. Rx 95/65#. Rx+ C2B and 135/95#.


CrossFit – Sat, Nov 5

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

Skill/Strength

Dumbbell Snatch

Heavy single each arm 15 min

WOD

Metcon (Time)

For time, with a partner:

-800m Run

-8 Wall walks

-80 GHD sit-ups

-8 Wall walks

-80 Toes to bar

-8 Wall walks

-80/60 Cal bike


CrossFit – Fri, Nov 4

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

Skill/Strength

Split Jerk (Work up to heavy single in 20 min )

Start from the ground until heavy, then move to rack.

WOD

Split Jerks/Deadlifts/Double Unders (Time)

5 Rounds for time of:

6 Split jerks (alt legs each rep)

12 Deadlifts

30 Double unders

*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.
Goal for today is to use 60% of your heavy split jerk.


CrossFit – Thu, Nov 3

CrossFit Roselle – CrossFit

Warm Up

Row 500m

Sampson stretch

10 Pull-ups

10 Dips

10 GHD sit-ups

10 Back extensions

10 OH squats

50 double unders

WOD

Rows/Runs/Box Jumps/Push-ups/Rope Climbs/Muscle-Ups (Time)

2 Rounds for time of:

500m Row

400m Run

50 Box jumps, 24″/20″

40 Push-ups

5 Rope climbs, 18’/15′

4 Muscle-ups


CrossFit – Wed, Nov 2

CrossFit Roselle – CrossFit

Skill/Strength

Sleds/Yokes

Sled push or Yoke carry
3 x 50m

WOD

Bike/C2B Pull-ups (Time)

5 rounds for time of:

-10/8 Cal Echo bike

-6 C2B pull-ups

*Rest 2 minutes between rounds. Rx+ 12 C2B pull-ups

Warm Up

Group stretch

3 rounds of:

-10 quick feet

-5 plate ground to OH

-8 OH walking lunges

-3 burpee pull-ups


CrossFit – Tue, Nov 1

CrossFit Roselle – CrossFit

Warm Up

Roll out

Hip circle band WU

PVC pass throughs

3 rounds of:

-5 dip shrug high elbows

-5 muscle snatches

-5 snatch balances

Skill/Strength

Snatch (1 rep EMOM 10 min)

WOD

OH Squats/Double Unders 2 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

-3 overhead squats, 115/75#

-30 double-unders

-6 overhead squats

-30 double-unders

-9 overhead squats

-30 double-unders, etc.

*Continue adding 3 OH squats each round until time expires.