6/29/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 min

Sampson stretch

OH band stretch

Wall angels



AMRAP 8 min:

-7 KB swings

-6 Shoulder taps/10 sec HS hold

-5 Box jumps

-4 Burpee pull-ups

WOD

Deadlifts/Burpee Box Jump Overs/Wall Walks (Time)

24-18-12 Reps for time of:

-Deadlifts, 225/155#

-Burpee box jump overs, 24/20″

*5 Wall walks after each round. Rx+ 50′ HS walk.

Skill/Strength

Bench Press (Heavy set of 3 in remaining time)


6/28/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Hip circle band WU

Rotator cuff WU

Front rack stretch



AMRAP 8 minutes:

-8 Thrusters

-7 Ring rows

-6 Burpees

-5 Strict TTB

-Hip stretch (Sampson, half pigeon, 90/90, etc.)

WOD

Runs/Thrusters/Pull-ups 2 (Time)

For time:

-600m Run

-30 Thrusters, 75/55#

-30 Pull-ups

-20 Thrusters

-20 Pull-ups

-10 Thrusters

-10 Pull-ups

-600m Run

Skill/Strength

Thruster (Heavy single remaining time)


6/25/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

Follow the leader style:

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

-KB swings, 55/35#

-Box jumps, 24/20″

Then,

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

-Echo bike cals

-HR push-ups

*Partner A does one rep of each, then partner B does one rep of each, then A does two, B does two, etc. Rx+ 75/55#, 30/24″, and Ring dips


6/24/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

5 Plate squat into hamstring stretches

10 Plate ground to OH

20 Walking lunges

10 Muscle snatches

10 OH squats

10 TTB

Skill/Strength

Overhead Squat (10-8-6-4-3-3-3)

WOD

Pull-ups/Rows/V-ups (Time)

For time:

30-25-20 Pulls-ups

30-30-30 Cal rows

30-25-20 V-ups

*Females 24 Cal rows. Rx+ C2B, Ski Erg, and GHD.


6/23/22 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

Tire Flips (Practice)

Outdoor Wall Climb (Practice)

WOD

Reverse Sled Pulls/Tire Flips/Wall Climbs/OH Walking Lunges (5 Rounds for time)

5 Rounds for time of:

-1 Reverse sled pull (down & back)

-2 Tire flips

-2 Wall climbs

-20 OH walking lunges, 45/35#

*Rest approx. 3 min between rounds.


6/22/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

90/90 hip stretch

PVC pass throughs

Half pigeon

Front rack stretch

10 Shoulder Presses

10 Front squats

10 Ring rows

10 Push-ups

WOD

Wall Balls/Push Presses/MUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

-21 Wall balls, 20/14#

-14 Push presses, 95/65#

-7 Bar muscle ups

*Rx+ Ring MUs.

Skill/Strength

Push Press (Heavy single in remaining time)


6/21/22 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

Runs/Double Unders/Air Squats (Time)

Every 3 Min x 10 Rounds (30 min):

-200m Run

-30 Double unders

-15 Air squats

*Average all rounds to get time. Rx+ 20/14# vest.


6/20/22 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

Clean and Jerk (Warm-up)

Rope Climb (Practice)

WOD

Runs/Rope Climbs/Clean & Jerks (3 Rounds for time)

Every 7 Min x 3 Rounds (21min):

-600m Run

-2 Rope climbs, 18/15′

-9 Clean & jerks, 155/105#

Rx+ 3 Rope climbs & 185/125#.


6/18/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

5 Rounds for time of:

-10 Deadlifts, 275/185

-20 Burpees over bar

-30 Wall balls, 20/14

-400m run

*One partner working at a time, except the runs. Rx+ 315/210 & 25/20#


6/17/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 minutes)

WOD

Rows/Chest to Bar Pull-ups/Hang Power Snatches (Time)

For time (25 min cap):

2000m Row

20 Chest to bar pull-ups

20 Hang power snatches, 95/65#

1000m Row

10 Chest to bar pull-ups

10 Hang power snatches, 95#/65#

*Rx+ Bar MUs & 135/95#