CrossFit – Sat, Sep 10

Written by

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

Tiff (AMRAP – Rounds)

With a running clock in 25 minutes

1.5 mile Run

Then AMRAP in remaining time:

11 Chest-to-Bar Pull-Ups

7 Hang Squat Cleans (155/105 lb)

7 Push Presses (155/105 lb)
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
With a partner or solo.

9/9/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Agility ladder

PVC pass throughs

3 Rounds:

-10 dip shrug high elbows

-10 muscle snatches

-10 snatch balances

*add light weight each round

Skill/Strength

Snatch (1RM in 20 min)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

9/8/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group roll out

Lat stretch

3 Rounds:

-5 strict toes to bar

-5 push-ups

-5 reverse burpees

Skill/Strength

Rope Climb (practice)

WOD

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

9/7/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Hip circle band WU

3 Rounds:

-20 double unders

-8 back squats

-8 reverse lunge steps

*add light weight each set

Skill/Strength

Back Squat (Heavy set of 4 in 25 minutes)

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

9/6/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

Barbell front rack stretch

3 Rounds:

-10 dip shrug high elbows

-10 muscle cleans

-10 push jerks

*add light weight each round

Clean and Jerk (1RM in 20 min)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CrossFit – Mon, Sep 5

Written by

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Group WU

WOD

Gaza (Time)

5-Rounds for time:

35 Kettlebell Swings, 1.5 pood

30 Push-ups

25 Pull-ups

20 Box Jumps, 30″

1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here
Shoot for 3-5 rds solo or partner up and split the work.

CrossFit – Sat, Sep 3

Written by

CrossFit Roselle – CrossFit

Warm-Up

Group stretch

Active WU

Dodgeball

WOD

Metcon (Time)

4 Rounds for time (30min cap):

-30/22 cal bike

-30 TTB

-30 OH squats, 95/65#

-300m run (together)

*Scale weight, sub v-ups, front squats and row/ski as needed. Rx+ 135/95#

9/2/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Agility ladder

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 minutes)

WOD

Rows/Burpees/Clean & Jerks (Checkmark)

Every 2 minutes x 10:

-9/6 Cal row

-5 Bar facing burpees

-4 Clean & jerks

*Increase weight every 2 rounds, 95/65#, 115/75#, 135/95#, 155/105#, 175/115#. Rx+ 135/95#, 155/105#, 185/125#, 205/135#, 225/145#

9/1/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

-400m run

-10 Pull-ups

-10 Dips

-10 Strict TTB

-10 Split squats/leg

Skill/Strength

DB Split Squat (10 reps/leg x 4 sets)

Immediately after each set, do 10 slow, strict ring rows.

WOD

Pull-ups/Wall Balls (AMRAP – Reps)

10 Minute Ladder:

-1 Pull-up

-2 Wall balls, 20/14#

-2 Pull-ups

-4 Wall balls

-3 Pull-ups

-6 Wall balls…etc.

*Continue adding 1 pull-up and two wall balls per round until time expires. Rx+ for C2B and 30/20#

8/31/22 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 10 min

3 Rounds:

-30 seconds PVC pass throughs

-30 seconds Muscle snatches

-30 seconds snatch balances

-30 seconds rest

Skill/Strength

Power Snatch (1 Rep EMOM 10 min)

WOD

Rows/Box Jump Overs/Power Snatches (Time)

3 Rounds for Time:

-20/15 Cal row

-20 Box jump overs, 24/20″

-20 Power snatches, 75/55#

*Rx+ Cal bike & 95/65#