2/19/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

-20 Front squats, 155/105#

-20 Box jumps, 24/20″

-4 Rope climbs, 18/15’

*One person working at a time, scale weight/height as needed. Sub 8 ring rows/rope climb.


2/18/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 5 minutes

Dodgeball 5 minutes

Barbell WU 5 minutes

Skill/Strength

Power Clean (Heaviest single in 20 minutes)

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.


2/16/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Hip circle band WU

Burgener WU

3 rounds with barbell/light weight:

-3 hang squat snatches

-3 snatch balances

-3 OH squats

Skill/Strength

Overhead Squat (15 minutes to get heavy set of 5)

Snatch Balance (15 minutes to get heavy set of 3)

Hang Snatch (15 minutes to get heavy single)

squat is implied


2/15/22 CF

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′)

WOD

Sit-ups & Pull-ups (Time)

For time:

60 sit-ups

50 hanging knee raises

40 GHD partial sit-ups

30 jumping pull-ups

20 ring rows

10 pull-ups

*Rx+ sit-ups/TTB/GHD sit-ups/pull-ups/strict pull-ups/bar MUs.


2/14/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

OH band stretch

Couch stretch

Barbell front rack stretch

AMRAP 8 minutes:

-8 front rack lunge steps

-6 thrusters

-4 split jerks

-2 burpee pull-ups

Skill/Strength

Thruster + Push Press + Push Jerk + Split Jerk (Heaviest single in 20 minutes)

Complete all movements without setting down bar.

WOD

8 Minute Row For Calories (Calories)

8 Min Row for Calories


2/12/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Dodgeball

Skill/Strength

DB Split Squat (5-5-5-5 each leg)

WOD

Metcon (2 Rounds for reps)

EMOM 20 min:

-10 Quick feet

-20-50 DUs even minutes

-10-20 Ring push-ups odd minutes

*Record total reps of DUs and ring push-ups completed


2/11/22 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

28 GHD sit-ups

28 Cal row

14 Power snatches, 95#/65#

14 Bar over burpees

7 Pull-ups

7 Ring dips

*Rx+ 135#/95# and sub 7 Ring MUs for the pull-ups and dips


2/10/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 Hip extension

15 GHD sit-ups

Reverse bridge

20 Shoulder kips

20 Walking lunges

10 Med ball cleans

Skill/Strength

Front Squat (Heaviest single in 20 minutes)

WOD

2016 Regional Event 4 (Time)

4 Rounds for time:

28 Pistols, alternating legs each rep

15 Power cleans, 115#/80#


2/9/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 min:

Row 500m

Half pigeon

Laying chest twister stretch

OH band stretch

Wall angels

Front rack stretch

AMRAP remaining time:

-20 DUs

-5 Front squats

-5 HSPUs/push presses

Skill/Strength

Push Press (10-8-6-4-4-4-4)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

*Rx+ 20 HSPUs/rd in place of wall walks.


2/8/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Plate squat stretch to hamstring stretch

OH plate hold/wall stretch



2 Rounds of:

7 plate ground to OH

14 OH Walking lunges

7 toes to bar

Skill/Strength

Deadlift (10-8-6-4-4-4-4)

WOD

KB Swings/Box Jumps/Toes to Bar (Time)

30-20-10 reps of:

KB swings, 55#/35#

Box jumps, 24″/20″

Toes to bar

*Rx+ 20-15-10 with 75#/55# & 30″/24″.