CrossFit – Fri, Mar 1

CrossFit Roselle – CrossFit

Warm Up

TBA

2024 CF Open WOD 1 (No Measure)

TBA


CrossFit – Sat, Oct 28

Announcements

The water dispenser is out of commission, so please plan accordingly. A new one is on the way – thank you for your understanding!

CrossFit Roselle – CrossFit

Warm Up


4/21/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Whatever needs to be done. Start back squats when ready.

WOD

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


CrossFit – Fri, Dec 30

CrossFit Roselle – CrossFit

Warm Up

Group stretch/roll out

Agility ladder

Front rack stretch

3 Rounds of:

-5 Pull-ups

-10 Push-ups

-10 Front squats w/ bar then add weight each round

Skill/Strength

Squat Clean (1 Rep EMOM 10 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Rx+ option today isto do 2 additional rounds of 9: 21-15-9-9-9. Note Elizabeth time and then put Rx+ time in notes.


CrossFit – Thu, Dec 29

CrossFit Roselle – CrossFit

Warm Up

Cage run

Skill/Strength

Yoke Carry (4 x 25′)

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.


CrossFit – Wed, Dec 28

CrossFit Roselle – CrossFit

Warm Up

Group stretch/roll out 5 min

3 Rounds:

-10 PVC pass throughs

-10 Med ball clean wall balls

-5 Burpee pull-ups

-30 Double unders

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Pull-up Variations (Time)

For time:

-21 Power cleans, 135/95#

-21 Pull-ups

-15 Power cleans, 185/125#

-15 Chest to bar pull-ups

-9 Power cleans, 225/155#

-9 Ring muscle ups

*Scale weight as needed. If unable to do ring MUs, sub bar MUs. If unable to do MUs, sub pull-up variations so each set is progressively more challenging.