Saturday Partner WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

AMRAP 20 min:

-10 Power cleans, heavy

-20 Ring dips

-30 Toes to bar

-4 Shuttle runs

-50 Double unders

*One partner working at a time. Post weight used in notes.


6/3/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row/bike/ski 2 min

Sampson stretch

10 plate ground to OH

20 OH walking lunges

10 Burpee pull-ups

Skill/Strength

Sled Push (Heaviest possible x 25m)

Yoke Carry (Heaviest possible x 25m)

WOD

HSPU/Pistols (Time)

30-20-10 reps for time of:

Hanstand push-ups

Pistols (alternating legs each rep)


6/2/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch 5 min

Row/bike/ski 2 min

Do 10 reps of each workout movement as you set up your station.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


6/1/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

WOD

Ski 1K (Time)

Ski 1K for time

Bike 2 Miles (Time)

Bike 2 miles for time

Row 3k (Time)

Row 3k for time

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5/31/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

AMRAP 10 min:

-5 Straight legged deadlifts

-5 Dip shrug high elbows

-Front rack stretch

-5 Muscle cleans

-5 Shoulder presses

-5 Good mornings

-5 Back squats

Skill/Strength

Clean and Jerk (Practice 20 min)

WOD

5min C&J (AMRAP – Reps)

AMRAP 5 minutes:

Clean & Jerks, 155#/105#

*Scale to weight you think you can do at least 20 reps (4/min).


Memorial Day Murph!

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 min

Sampson stretch

MC hip stretch

10 ring rows

10 burpees

10 squats

10 lunge jumps

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


5/28/22 partner WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Reps)

In 22 min:

-100 Abmat sit-ups

-100 Slam ball side throws

-100 GHD sit-ups

-100 Seated med ball twists

-400m single arm farmer’s carry, 75/55#

-AMRAP Rope climbs in remaining time.


5/27/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds or 10 min:

-200m run

-10 ring rows

-10 push-ups

-10 deadlifts light weight

-10 air squats

WOD

Metcon (Time)

For time (45min cap):

3 Rounds for time:

-400m run

-30 thrusters, 45/35#

Rest 5, then

2 Rounds for time:

-50 HR push-ups

-25 Deadlifts, 245/175#

Rest 5, then

4 Rounds for time:

-50′ HS walk

-8 Bar MUs


5/25/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Bench Press (Heaviest set of 8 in 20 min)

WOD

Burpee Box Jumps/Double Unders (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Burpee box jumps, 24/20″

*Perform 30 double unders after each set.


5/24/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min stretch

-10 Banded leg raises/side

-Front rack stretch

-Hang muscle cleans

-10 Banded front squats

-5 Burpee pull-ups

Skill/Strength

Squat Clean (1 rep every 30 sec @ 70% for 5 min)

Heavier than last week.

Hang Squat Clean (1 rep every 45 sec @ 70% for 6 min)

Heavier than last week.

Squat Clean (1 min AMRAP)

Heavier than last week or beat previous reps.

WOD

Row/Wall Balls/Pull-ups (Time)

For time (15 min cap):

1000/900m row buy-in, then:

3 Rounds of:

-30 Wall balls, 20/14

-15 Pull-ups

*Rx+ 40 WBs and 20 C2B pull-ups