CrossFit – Sat, Mar 16
CrossFit Roselle – CrossFit
Partner WOD (No Measure)
TBA
CrossFit – Fri, Mar 15
CrossFit Roselle – CrossFit
CF Open 24.3 (No Measure)
TBA
CrossFit – Sat, Mar 9
CrossFit Roselle – CrossFit
Partner WOD (No Measure)
TBA
CrossFit – Fri, Mar 1
CrossFit Roselle – CrossFit
Warm Up
TBA
2024 CF Open WOD 1 (No Measure)
TBA
CrossFit – Thu, Nov 16
CrossFit Roselle – CrossFit
Warm Up
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.