9/17/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Barbell WU

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Toes to bar II (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power cleans, 155/105

10 Toes to bar

*Rx+ 205/145. Goal is 5+ rounds, so scale accordingly.


9/16/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

-200m Run

-Laying twister stretch

-Reverse bridge

-5 Box jumps

-3 MC push-ups

-3 Reverse burpees

WOD

Metcon (Time)

5 Rounds for time of:

-400m Run

-10 Floor presses, 135/85

-10 Floor wipers, 135/85

*Rest 3 minutes between rounds. Rx+ 175/115. Record total time to complete.


9/15/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-200m Run

-6 MC hip stretches

-5 Rotator cuff WUs

-5 Hang muscle cleans

-5 Thrusters

Skill/Strength

Clean and Jerk (Practice C&J into back squats for 15 minutes)

Rope Climb (Practice in-between C&Js )

WOD

Back Squats/Rope Climbs (Time)

For Time:

21 Back Squats (bodyweight)

7 Rope Climbs (18/15-ft.)

15 Back Squats

5 Rope Climbs

9 Back Squats

3 Rope Climbs


9/14/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

-10/8 Cal row/bike/ski

-10 Shoulder kips

-8 Lunge stretch on box

-5 ATYs w/ light weight

-3 Burpee pull-ups

Skill/Strength

Turkish Get Up (Work up to heavy single each arm in 15 minutes)

WOD

Rows/Ring Dips/Turkish Get-ups (AMRAP – Rounds and Reps)

AMRAP 20:

20/15 Calorie Row

15 Ring Dips

10 DB Turkish Get-ups (50/35#


9/13/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

-10/8 Cal bike/row/ski

-8 Up/down dog switches

-6 Med ball clean into wall balls

-4 Toes to bar

Skill/Strength

Muscle-ups (Practice/EMOM 10 minutes)

Practice ring/bar 10 min, then perform x reps EMOM for 5 minutes – pick a number you can stick with for all 5 rounds if possible.

WOD

Double Unders/Single Arm OH Walking Lunges (Time)

5 Rounds For Time:

50 Double Unders

50-ft. Single-Arm Overhead

Walking Lunges (50/35#)


9/11/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

On your own!!!

-Row/bike 2 minutes

-Sampson stretch

-10 Box jumps

-10 Shoulder kips

-Barbell front rack stretch

-10 Barbell thrusters

*Start warming up on WOD movements. Share equipment with others to free up floor space. Be ready to go 20 minutes in!!!

WOD

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30 / 24)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.


9/10/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

20 PVC pass throughs

15 OH squats

OH band stretch

Lat roll out

Skill/Strength

DB Jerk (Heavy set of 3 each arm)

WOD

Deadlifts/Box Jumps (Time)

21-15-9 Reps of:

Deadlifts, 225#/155#

Box jumps, 24″/20″

*Rx+ 315#/205#, 30″/24″


9/9/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 minutes:

-200m run

-Sampson stretch

-10 Shoulder kips

-10 Wall balls

-10 Hollow rocks

WOD

Metcon (5 Rounds for time)

5 Rounds, each for time:

-50m sled push, 295/205#

-20 Sledgehammer strikes, 10/8#

-15 Pull-ups

*Rest approx. 3 min between rounds. High/high for sled pushes. Rx+ for 375/255# yoke pushes, 18/14# sledges, and C2B pull-ups.


9/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 minutes:

-10 Hip circle band plate step up and overs

-8 Plate ground to OH

-6 Plate hamstring into squat stretches

-4 MC push-ups

-2 Strict toes to bar

Skill/Strength

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

Bench Press (10-8-6-5-5-5-5)

WOD

Assault/Echo Bike 1 Minute (Calories)

Max Effort – calories in 1 minute.


9/7/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 minutes:

-5 Up/down dogs

-6 MC hip stretches

-5 Burpee pull-ups

-6 Roll to stands

-5 ATY’s light weight

-HS hold

Skill/Strength

Turkish Get Up (Heavy single each arm in 15 minutes)

WOD

Annie Likes to Row (Time)

50-40-30-20-10 Reps for time of:

-Double unders

-Sit-ups

*Row 500m after each round. Rx+ GHD sit-ups.