3/18/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Barbell front rack stretch

Hang muscle cleans

AMRAP 5 Minutes:

-3 Power cleans

-4 Burpees over bar

-5 Toes to bar

*Increase weight each round.

Skill/Strength

Power Clean (1 Rep EMOM 12 minutes)

WOD

Power cleans/Toes to Bar (Time)

5 Rounds for time of:

5 Power cleans, 155#/105#

10 Toes to bar


3/17/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 min

Sampson stretch

PVC pass throughs

10 pull-ups

10 dips

10 hollow rocks

10 supermans

10 OH squats

20 DB snatches

Skill/Strength

Deadlift (Heavy double in 20 minutes)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)


3/15/21 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

Rows/Bench Presses/Rests (4 Rounds for time)

4 Rounds of:

Row 500m AFAP

ME Bench Press, 135#/85#

Rest 3 minutes between rounds.

*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.


3/13/21 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Front Rack Walking Lunge (4 x 25′)

WOD

Metcon (Time)

For time:

40 GHD sit-ups

40 Back squats, 135/95

80 Abmat sit-ups

80 Air squats

Run 1 mile

*Scale weight/reps/distance as needed.


CF Open 21.1!!!

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 Minutes

Sampson Stretch

2 Rounds of:

-10 Pull-ups

-10 Push-ups

-10 GHD sit-ups

-10 Back extensions

-10 OH squats

-20 Double unders.



Dodgeball???

WOD

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here


3/11/21 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

Turkish Get Up (Work up to heavy single each arm in 15 min)

WOD

Rows/Turkish Get-ups/Box Jumps (Time)

For time:

-50 Cal row

-10 Turkish get ups, 55/35

-50 Box jumps, 24/20

-10 Turkish get ups, 55/35

-50 Cal row


3/9/21 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

Sleds/Yokes (3 Trips x 150′)

Sled push or Yoke carry

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run


3/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Sampson stretch

OH band stretch

Half pigeon

Good mornings

Barbell front rack stretch

Muscle cleans

AMRAP 5 minutes:

-3 Clean & jerks

-4 Burpee pull-ups

-5 Roll to stands

*Add weight each round

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#


3/6/21 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Sumo Deadlift (Heavy single in 20 min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

-25 sit-ups

-20 sumo deadlift high pulls, 45/35

-15 push-ups

-10 lunge jumps

-5 burpees


3/4/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

PVC pass throughs

MC lunge stretch

Half pigeon

OH squats

AMRAP 5 minutes:

-10 GHD sit-ups

-5 Hang power snatches

-5 OH squats

Skill/Strength

DB Snatch (Work up to heavy single each arm)

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.