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