12/1/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-10/8 Cal row/bike/ski

-10 Shoulder kips

-Lat roll out

-8 Ring rows

-6 MC hip stretches

-4 Up/down dog transitions

-2 Reverse burpees into HSPUs/negatives

Skill/Strength

Rope Climb (Practice)

WOD

Burpees/Rope Climbs/Double Unders (AMRAP – Rounds and Reps)

AMRAP 20:

5 Burpees

1 Rope Climb, 18/15′

30 Double Unders


11/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

-10/8 cal row/bike/ski

-Half pigeon

-OH band stretch

-Hip circle band plate WU

-Front rack stretch

-Muscle cleans

-Thrusters

WOD

Thrusters EMOM (AMRAP – Rounds and Reps)

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (85/60#)

From 10:00-15:00

EMOM 5:

5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able. Rx+ start at 75/55# and add 20/10# every 5:00 for as long as you are able.


11/29/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-10/8 Cal row/bike/ski

-10 Rotator cuff WU reps

-10 PVC pass throughs

-5 Dip shrug high elbows

-5 Muscle snatches

-5 Snatch balances

Skill/Strength

Power Snatch + Hang Power Snatch (Heaviest lift in 15 minutes)

WOD

Rows/Push-ups/Toes to Rings (Time)

3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings

*Rx+ ring dips and strict TTB


11/27/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (3 Rounds for reps)

AMRAP 8 min:

-10/8 cal row

-10 toes to bar

Rest 3 min

AMRAP 8 min:

-10/8 cal row

-10 DB squats (2 DBs)

Rest 3 min

AMRAP 8 min:

-10/8 cal row

-10 pull-ups
Alternate rounds w/ partner. Record DB weight in notes. Rx+ 65/45# & C2B pull-ups


11/24/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-Row/bike/ski 10/8 cal

-10 toe touch and jumps

-10 ATYs w/ light weight

-8 ring rows

-8 push ups

-6 MC hip stretches

-6 roll to stands

Skill/Strength

Weighted Pull-ups (10-8-5-5-5-5)

WOD

DUs/Walking Lunges/Bear Crawls (AMRAP – Rounds and Reps)

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

*Hips stay higher than shoulders on bear crawls, legs only with slight knee bend.


11/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

-Hip circle band WU

-Rotator cuff WU

-10 Med ball cleans

-10 Lunge jumps

-5 Burpee pull-ups

Skill/Strength

Back Squat (10-8-6-4-2-1-1-1)

WOD

Box Jumps/Push Jerks/Bike (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jumps (24/20″)

15 Push Jerks (95/65#)

:20 Calorie Bike

*Record total calories in notes.


11/22/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-10/8 cal bike/row/ski

-10 Hollow rocks

-5 up dog to down dog transitions

-5 plate squat to hamstring stretches

-5 plate ground to OHs

-5 burpee box jumps

Skill/Strength

A: DB Bench Press (8-8-8-8)

Do a couple of WU sets, then start on the working sets. Alternate w/ B.

B: DB Pullover (5-5-5-5)

Do a couple of WU sets, then start on the working sets. Alternate w/ A.

WOD

Seated L-Sit/Odd Object Cleans (AMRAP – Rounds and Reps)

AMRAP 10:

:30 Seated L-Sit

10 Odd-Object Cleans

*Use heavy DB, KB, plate, etc. Record object/weight in notes. Rx+ L-sits (butt does not touch the ground).


11/20/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 Front squats, 155/105#

-30 HS push-ups

-40 Pull-ups

-50 Hip extensions

*Sub 30 push presses for the HSPUs and use bands for pull-ups as needed. One partner working at a time.


11/19/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Row/bike/ski 10/8 cal

-10 ATYs w/ light weight

-8 KB swings

-6 Box jumps

-4 MC hip stretches

-2 Burpee pull-ups/MUs

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Bar Facing Burpees (Time)

15-12-9-6-3 reps for time of:

-Power Cleans, 135/95#

-Bar Facing Burpees


11/18/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Row/bike/ski 10/8 cal

-10 PVC pass throughs

-10 Hollow rocks

-Updog/down dog, 20 sec each

-Laying twister stretch, 20 sec each

-20 Double unders

-5 Burpee pull-ups

WOD

Bike/Toes To Bar/Double Unders (5 Rounds for time)

5 Rounds, each for time of:

-20/15 Cal bike

-20 Toes to bar

-50 Double unders

*Rest 4 minutes between rounds.