CrossFit – Sat, Nov 26

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out

Active WU

Dodgeball

Metcon (Time)

With a partner, for time:

-100 Cal row

-100 DB snatches, 50/35#

-100 GHD sit-ups

-100 Cal bike

-100 DB clean and jerks, 50/35#

*Any order, partition as needed. Starting at 0, do 100 double unders every 6 min.


CrossFit – Fri, Nov 25

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

WOD

Manuel (AMRAP – Reps)

5 Rounds of:

3 minutes of Rope Climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 run

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about Manuel click here


CrossFit – Wed, Nov 23

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

WOD

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball


CrossFit – Tue, Nov 22

Announcements

Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.

CrossFit Roselle – CrossFit

Warm Up

Row 500m

Hip circle band WU

Rotator cuff WU

OH band stretch

Barbell front rack stretch

3 Rounds of:

-5 Hang muscle cleans

-5 Front squats

-5 Push presses

-5 Back squats

-5 Behind the neck push presses

*Add light weight each round.

WOD

Bear Complex (7 unbroken rounds x 5 sets, rest as needed between sets. )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


CrossFit – Mon, Nov 21

Announcements

Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-10/8 cal bike

-50′ stiff-legged bear crawl

-10 push-ups

-5 strict TTB

Skill/Strength

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

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target


CrossFit – Sat, Nov 19

Announcements

Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

8 rounds, 25 min cap, you go I go:

-10/7 Cal bike

-3 Wall walks

-10 Deadlifts, 185/125#

-3 Bar muscle ups

-10 Bar over burpees

*Partner A completes full round, then partner B. Scale reps/weight so that every movement is unbroken. Earn your rest.

WOD


CrossFit – Fri, Nov 18

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Burgener WU

Skill/Strength

Snatch (Heavy single 15 minutes)

WOD

OH Squats/Double Unders (Time)

3 Rounds for time:

-10 OH Squats, 135#/95#

-50 Double unders


CrossFit – Thu, Nov 17

CrossFit Roselle – CrossFit

Warm Up

Roll out

PVC pass throughs

OH band stretch

3 Rounds:

-5 ATYs light weight

-5 Roll to stands

-5 Pull-ups

-5 OH squats

Skill/Strength

Handstand Push-ups (3 sets x 5 reps)

Practice. Do hardest version you can do – Wall facing, deficit, strict, kipping, abmat, etc.

Rope Climb (3 sets x 1-2 reps)

Practice perfect technique – hang from arms, only pull once feet locked and “standing up”

WOD

HSPUs/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

-7 HSPUs

-1 Rope climb, 18/15′


CrossFit – Wed, Nov 16

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Hip circle band WU

Front rack stretch

3 Rounds:

-5 Hang muscle cleans

-5 Front squats

-6 Alt pistols/assisted pistols

*Add weight each round

Skill/Strength

Hang Clean (Work up to heavy single in 15 minutes)

WOD

Regional WOD 12.2 (Time)

For time (17min cap):

-Row 2000m

-50 Pistols, alternating legs each rep

-30 Hang cleans, 225#/135#

*Sub squat jumps, scale weight as needed.


CrossFit – Tue, Nov 15

CrossFit Roselle – CrossFit

Warm Up

Roll out

Rotator cuff WU

Hip 90/90 stretches

3 Rounds:

-3 KB windmills/side

-2 KB OH squats/arm

-4 Reverse burpees

-8 Lunge jumps

Skill/Strength

Turkish Get Up (Heavy single/arm in 20 minutes)

WOD

Echo Bike/Turkish Get-ups 2 (Time)

3 Rounds for time:

-12/9 Cal bike

-4 Turkish get-ups, alt arms, 75/55#