CrossFit Roselle – Open Gym
Metcon (Time)
Every 30 seconds for 10 minutes:
-10 Quick feet AFAP
*Watch the clock and record slowest time for score.
2/11/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
15 Hip extension
15 GHD sit-ups
Reverse bridge
20 Shoulder kips
20 Walking lunges
10 Med ball cleans
5 Burpee bar muscle ups/pull-ups
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#
2/10/21 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.
2/9/21 Extra Work
CrossFit Roselle – Open Gym
4 Minute Chin Over Bar Hold (Time)
For time:
Accumulate 4 minutes holding chin over bar. Do 5 burpees each break.
2/9/21 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″.
2/8/21 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
Pull-ups (1 Set ME)
If < 30, do multiple sets to get to 30 total reps
Broad Jump (Distance)
Max Effort Broad Jump
Wall Ball (1 Set ME)
Must be below parallel and hit target. If < 40, do multiple sets to get 40 total reps
WOD
Row/Burpees 2 (Time)
For Time:
500m Row
50 Burpees
2/8/21 Extra Work
CrossFit Roselle – Open Gym
2k Row (Time)
Max Effort 2k Row
2/6/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch 10 minutes
Dodgeball 5 minutes
Skill/Strength
DB Clean & Jerk – Single Arm (Heavy single each arm)
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-15 Box jumps, 24/20
-10 DB clean and jerks, alt arms, 50/35
-5 Reverse burpees
*Rx+ 30/24, 75/50, and reverse burpees into strict HSPU
2/5/21 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
Snatch (1 Rep EMOM 10 Minutes)
WOD
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
2/4/21
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch 10 minutes
Skill/Strength
Handstand Walk (Practice)
WOD
Row/Sit-ups/Burpees/Row (Time)
Complete the following for time (30min cap):
– row 2000m
– then complete 5 rounds of the following:
— 25 sit-ups
— 10 burpees
– then row another 2000m
*Rx+ 15 TTB/Round