9/26/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/Stretch 10 min

2 Rounds of:

-200m run

-5 Roll to stands/10 Hollow rocks

-10 Plate ground to OH

-10 OH walking lunges

-5 Burpees pull-ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-20 Burpee box jump overs, 24/20

-20 KB swings

-20 Single arm OH walking lunges

-200m Single arm farmers carry

-400m run

*Use same KB for all movements. Record weight used in notes.


9/25/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 Minutes:

-200m Run

-8 MC hip stretches

-8 Shoulder kips

-8 Muscle cleans

-4 Thrusters

-4 Burpees

-4 Pull-ups

Skill/Strength

Squat Clean Thruster (Heavy Single 15 minutes)

WOD

Friendly Fran (Time)

3 Rounds for time of:

21 Thrusters, 115#/85#

21 Chest to bar pull-ups

*Scale weight, sub regular pull-ups, etc. as needed.


9/24/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Quick Feet/HR Push-ups/Toes to Bar (AMRAP – Reps)

Every 2 minutes for 20 minutes:

-10 Quick feet

-7-12 HR push-ups

-7-12 Toes to bar

*Rx+ ring dips. Pick a rep scheme and try to stick with it each round. Score is total reps of HR PUs and TTB completed (do not score QF).


9/23/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

Push Press (Heavy single in 20 minutes)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m


9/22/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

Run 400m

10 Burpees

10 KB swings

10 Toes to bar

Skill/Strength

Deadlift (Heavy single in 20 minutes)

WOD

Double unders/Muscle Ups (AMRAP – Rounds and Reps)

15 Minute Ladder:

20 Double unders

5 Burpees

1 Muscle up

20 Double unders

5 Burpees

2 Muscle ups

*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.


9/21/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

DB Snatch (Heavy single in 15 minutes, both arms)

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.


9/19/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll out 10 minutes

AMRAP 5 Minutes:

-10 Quick feet

-5 Plate ground to OH

-5 Plate bent over rows

-6 Air squats

-6 Lunge jumps

-Handstand hold

Skill/Strength

Rope Climb (Practice 10 Min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-10 Weighted reverse lunges

-10 Weighted box step ups, 24/20

-2 Rope climbs, 18/15

-300m Run

*Workout done w/ single DB. Record weight used in notes. Sub 20 pull-ups/jumping pull-ups/ring rows for the rope climbs.


9/18/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

-3 Burpees

-3 muscle clean + shoulder presses

-3 Front squats

-3 Push jerks

-6 Lunge jumps

-6 Toes to bar

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Fun WOD 2 In Reverse (Time)

For time:

25 Clean & Jerks, 135#/95#

Rest 2 minutes

50 Burpees

Rest 2 minutes

75 Cal Row

Rest 2 minutes

100 Abmat sit-ups

*Rx+ GHD sit-ups and 185#/125#


9/17/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

AMRAP 5 Minutes:

3 Burpees

4 Pull-ups

5 Roll to stands

6 Lunge jumps

Handstand hold

Skill/Strength

Bench Press (10-8-5-3-3-3-3)

WOD

Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups


9/16/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs

Burgener WU

Skill/Strength

Power Snatch + Hang Power Snatch (Heavy single in 15 minutes)

WOD

“Annie-Belle” (Time)

50-40-30-20-10 rep rounds for time of:

Double unders

Abmat sit-ups

*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.