6/2/21 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

Toes-To-Bar (Practice 15 minutes)

WOD

Cored Out (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

20 Abmat sit-ups

10 Floor wipers, 95#/65#

20 Med ball twists, 20#/14#

10 TTB


Memorial Day “Murph”

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group WU

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


5/29/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball!

WOD

Deadlifts/Box Jumps/Runs (Time)

21-15-9 reps for time:

-Deadlifts, 255/170

-Box jumps, 24/20

*400m run after each round. Rx+ 315/210 and 30/24.


5/28/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Skill/Strength

Push Jerk (10-7-5-3-1-1-1-1-1)

WOD

Sit-ups/DB Shoulder to OH/Double Unders (AMRAP – Rounds and Reps)

AMRAP 15:

-30 Sit-ups

-10 DB shoulder to OH, 55#/35#

-75 Double unders

-10 DB shoulder to OH, 55#/35#

*Rx+ GHD sit-ups, 100 DUs/round, and 75#/50#.


5/27/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

AMRAP 5 minutes:

-25 Double unders

-6 KB snatches into windmills (3/arm)

-6 MC hip stretches

Skill/Strength

Turkish Get Up (Heavy single each arm in 15 minutes)

WOD

Echo Bike/Turkish Get-ups (Time)

3 Rounds for time of:

-25/20 Cal bike

-10 Turkish get-ups, 55/35, alt arms/rep


5/26/21 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

Yoke Carry (4 x 50’ indoors)

WOD

Tabata Sprints/Sit-ups/DB Snatches/Burpees (AMRAP – Reps)

Tabata Sprints/Sit-ups/DB Snatches/Burpees

*8 sets each movement, 20 seconds of work with 10 seconds of rest. Complete all sets of one movement before moving on to next. For the sprints, sprint 150′ every 30 seconds. DB snatch weight is 50/35, alternating hands each rep. Score is total reps of each movement together (sprints are not scored).


5/25/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 Minutes

Hip circle band WU

Rotator cuff WU

AMRAP 5 minutes:

-10 Hollow rocks

-5 Muscle cleans

-5 Front squats

-4 Ring rows into deep ring dips

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Front Squats/Muscle Ups (Time)

3 rounds for time of:

20 front squats, 185/125

7 muscle-ups

*Ring MUs preferred, but not required.


5/22/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball
Please show up on time today!

WOD

Pair UP ThrowDOWN (Time)

For time:

30 synchro deadlifts, 185/125

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters, 75/55

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min. Scale weight 135/95 DLs and 45/35 Thrusters.


5/21/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 min:

-Sampson stretch

-10 Quick feet

-8 Hollow rocks

-6 MC hip stretches

-4 Toes to bar

-2 Burpees

Skill/Strength

Farmer’s Carry (3 x 150′)

Unbroken trip

WOD

Power Cleans/Double Unders/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-10 Power cleans, 135#/95#

-75 Double Unders

-15 Box jumps, 24″/20″


5/20/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

EMOM 5 minutes:

-20 Double unders

-5 Burpees

-5 OH squats

Skill/Strength

Weighted Pull-ups (10-8-5-3-3-3-3-3)

Sub strict/strict banded as needed.

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run

*Rx+ with 20#/14# vest