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.


CrossFit – Tue, Dec 27

CrossFit Roselle – CrossFit

Warm Up

Group stretch/roll out 5min

3 Rounds:

-10 lunge jumps

-5 DB shoulder presses L arm

-5 OH walking lunges

-5 DB shoulder presses R arm

-5 OH walking lunges

-10 Pull-ups (use band if needed)

Skill/Strength

DB Push Press

Two DBs
5-5-5-5

WOD

DB Shoulder to OH/OH Walking Lunges (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

-DB Shoulder to OH, L arm

-DB OH walking lunges, L arm

-DB Shoulder to OH, R arm

-DB OH walking lunges, R arm

*Rx 50/35#, Rx+ 65/45#.


CrossFit – Sat, Dec 24

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 minutes

Active WU

Dodgeball

WOD

12 Days of Christmas WOD (Barbell) (Time)

1 Wall climb/MU

2 Power snatches

3 Box jumps, 24″/20″; 30″/24″

4 Shoulder to OH

5 Burpees

6 Power cleans

7 Pull-ups/C2B Pull-ups

8 Front squats

9 Kipping knee raises/TTB

10 Deadlifts

11 MC Push-ups/HSPUs

12 Thrusters

*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs


CrossFit – Fri, Dec 23

CrossFit Roselle – CrossFit

Skill/Strength

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

Warm Up

Stretch/roll out 5 min

Agility ladder

Dodgeball

WOD

2k Row (Time)

Max Effort 2k Row


CrossFit – Wed, Dec 21

Announcements

Reminder: last week for Secret Santa! Bring a $20 gift card for a local-ish business and get one in return!

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out 5 min

Hip circle band WU

PVC pass throughs

OH squats

3 Rounds of:

-5 muscle snatches

-5 snatch balances

-5 burpees

Skill/Strength

WOD

Snatch Pull + Hang Squat Snatch + Squat Snatch (Work up to heavy single in 15 minutes)

Power Snatches/OH Squats/Burpees (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-3 Power snatches, 135#/95#

-5 OH squats, 135#/95

-7 Burpees over bar