CrossFit – Sat, Aug 13 Posted on August 13, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Metcon (Time) For time: 200 Double unders 800m Run 14 rounds of: -10 KB swings, 55/35# -8 KB goblet squats -6 Box hurdle jump overs, 24/20” *Alternate full rounds w/ partner. Rx+ 75/55# & 30/24”. Warm-Up Group stretch Active warm-up Dodgeball WOD
CrossFit – Fri, Aug 12 Posted on August 12, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Group stretch 10 min Agility ladder -3 wall walks -7 box jumps -2 wall walks -7 box jumps -1 wall walk -7 box jumps WOD Echo Press (Time) For time: -30/25 cal bike -10 strict HSPU -20/15 cal bike -10 strict HSPU -20/15 cal bike -10 strict HSPU 30/25 cal bike *Scale with kipping HSPUs. Rx+ 3.5/2″ deficit block HSPUs. Skill/Strength DB Squat Snatch (Build up to heavy single each arm)
CrossFit – Wed, Aug 10 Posted on August 10, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Group stretch 10 min -10 quick feet -10 V-ups -10 quick feet -10 ring rows -10 quick feet -7 toes to bar -10 quick feet -7 pull-ups WOD TTB/Run/Pull-ups/Run (Time) For time: 50 TTB 1.5 mile run 50 Pull-ups 1.5 mile run *Scaled V-ups & ring rows. Rx+ 75 TTB & 75 pull-ups, Rx++ 75 reps and C2B.
CrossFit – Tue, Aug 9 Posted on August 9, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Group stretch 10 min -10 muscle cleans, 45/35 -10 push-ups -10 hang power cleans, 65/45 -10 push-ups -10 power cleans, 95/65 -10 ring dips Skill/Strength Power Clean 1 Rep EMOM 10 minutes WOD Power Clean Elizabeth (Time) 21-15-9 reps for time of: -Power cleans, 135/95# -Ring dips
CrossFit – Mon, Aug 8 Posted on August 8, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Group stretch 10 min -Row 20/15 cal -15 barbell thrusters -10 pull-ups -Row 15/11 cal -10 barbell thrusters -5 pull-ups WOD Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Jackie Pro (Time) For time: -1000m row -50 thrusters, 95/65# -30 bar muscle ups *scaled pull-ups in place of MUs. Rx+ is to row under 3:15/3:40. Skill/Strength Squat Clean Thruster (Heavy single remaining time. )
8/6/22 CF Partner WOD Posted on August 6, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Warm-up (No Measure) Stretch/roll out Active WU Dodgeball WOD Metcon (Time) For time: -800m run -80 deadlifts -40 shoulder to OH -200m partner barbell carry -800m run -40 hang power cleans -40 front rack walking lunges -200m partner barbell carry *Rx 135/95#. Rx+ 185/125#. Both partners run together.
8/5/22 CF Posted on August 5, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Warm-up (No Measure) Row/bike 3 minutes Rotator cuff WU PVC pass throughs Hip swings Front rack stretch Front squats Hang power snatches Push jerks Skill/Strength Snatch (1 Rep EMOM 10 minutes) Clean and Jerk (1 Rep EMOM 10 minutes) Front Squat (Heavy set of 3 in remaining time)
8/4/22 CF Posted on August 4, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Warm-up (No Measure) Run 800m PVC pass throughs 90/90 hip stretches 3 Rounds: -5 KB windmills/arm -10 Lunge jumps -15 Hollow rocks Skill/Strength Turkish Get Up (Heavy single each arm) WOD Shuttle Runs/Rope Climbs/DB Snatches/TTB (4 Rounds for reps) EMOM x 20:00 (4 rounds) MIN 1: 6-8 x 10m shuttle run out and back (120-160m) MIN 2: 1-2 rope climbs, 18/15′ MIN 3: 10-16 DB snatches, alt arms, 50/35# MIN 4: 10-15 TTB MIN 5: Rest
8/3/22 CF Posted on August 3, 2022 at 1:00 am.Written by Wodify 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 Bike/Push-ups/KBS/Burpees (Time) 5 Rounds for time: -25/20 Cal bike -20 HR Push-ups -25 KB swings, 55/35# -20 Burpees *Rx+ Ring dips, 75/55#
8/2/22 CF Posted on August 2, 2022 at 1:00 am.Written by Wodify CrossFit Roselle – CrossFit Warm-up Warm-up (No Measure) Row/bike 3 minutes Hip circle band WU KB goblet squat stretch Lat stretch 3 Rounds: -7 KB goblet squats -7 Ring rows/pull-ups -5 Burpees Skill/Strength Bench Press (5-5-5-5) All sets @ 75% or more WOD 1: DUs/Wall Balls/Pull-ups 1 (AMRAP – Rounds and Reps) AMRAP 6 Min: 40 Double unders 15 Wall balls, 20/14# 10 Pull-ups *Rx+ C2B. Rest 3 min @ 9:00, complete either 2a or 2b. 2a: DUs/Wall Balls/Pull-ups 2a (Time) For time: 200 Double unders 75 Wall balls, 20/14# 50 Pull-ups *Rx+ C2B. 2b: DUs/Wall Balls/Pull-ups 2b (AMRAP – Rounds and Reps) AMRAP 9 minutes: 40 Double unders 15 Wall balls, 20/14# 10 Pull-ups *Rx+ C2B.