2/3/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 minutes:

-30 Double unders

-10 Lunge jumps

-5 Burpee pull-ups

-5 Roll to stands

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

KB Swings/Pull-ups/Burpees (Time)

21-15-9 Reps of:

KB swings, 55#/35#

Pull-ups

Burpees

*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.


2/2/21 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Yoke Carry (4 trips x 50′)

Shoulder Press (10-7-5-3-2-2-2-2)

WOD

1000m Row (Time)

Max Effort 1000m Row


2/2/21 Extra Work

CrossFit Roselle – Open Gym

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

-Double unders for 30 seconds. Record total reps completed overall, note high/low rounds in notes.


2/1/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 Minutes

Hip circle band WU

AMRAP 5 minutes:

-5 Med ball cleans

-6 Lunge jumps

-5 Burpee pull-ups

-10 Hollow rocks

Skill/Strength

Hang Squat Clean (1 Rep EMOM 12 minutes)

WOD

Hang Squat Cleans/Push-ups (5 Rounds for reps)

EMOM 10 Minutes:

-5 Hang squat cleans, 95/65

-Max push ups

*Keep track of push-ups each round. Post lowest round in notes. Rx+ 135/95 and ring dips.


2/1/21 Extra Work

CrossFit Roselle – Open Gym

Metcon (Time)

30-20-10 Reps for time of:

-Sit-ups

-Superman holds (pause for split second each rep)

Rx+ GHD sit-ups/hip extensions


1/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch/row/bike 10 minutes

-PVC passthroughs

-Shoulder kips

-KB triceps stretch

AMRAP 5 min:

-5 roll to stands

-5 pull—ups

-6 kb shoulder presses

-6 kb snatches

Skill/Strength

Turkish Get Up (Practice/heavy single 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20/15 Cal row

-10 Toes to bar

-2 Turkish get-ups, 55/35

-1 Rope climb

*Rx+ 15/11 cal bike, 15 TTB, 75/55, 2 rope climbed/rd.


1/29/21

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Hip circle band WU

PVC pass throughs

Muscle snatches

AMRAP 5 minutes:

-5 Muscle snatches

-5 Snatch balances

-5 Burpees

-10 Hollow rocks

Skill/Strength

Snatch Balance (3-3-3-3-3)

WOD

Double Unders/Overhead Squats (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-50 Double unders

-10 OH squats, 95#/65#

*Rx+ 135/95


1/29/21 Extra Work

CrossFit Roselle – Open Gym

50 Roll to Stands (Time)

50 Roll to stands for time.


1/28/21 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Muscle Ups/Deadlifts/Box Jumps (Time)

For time:

-35 Muscle ups

-35 Deadifts, 350#/230#

35 Box jumps, 35″/28″

*Any order, partition as needed. Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.


1/27/21 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Metcon (Time)

5 Rounds for time of:

-25 Abmat sit-ups

-10 Shoulder to OH

-250m row

*Rest 3 Minutes between rounds. Record weight used in notes. Rx+ GHD sit-ups and 15/11 cal bike.