CrossFit Roselle – Open Gym
4 Minute Plank Hold (Time)
Accumulate 4 minute plank hold. Record total time to complete, including rest.
1/11/21 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
WOD
Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)
AMRAP 28 Minutes:
-28 Cal Row
-28 KB Swings, 55#/35#
-28 HR Push-ups
-28 Slam ball side throws, 30#/20#
*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.
1/9/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Rollout/stretch 10 minutes
Row/bike 2 minutes
Standard WU x 2
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-5 Front squats, 115/75
-10 Box jumps, 24/20
-15 Sit-ups
-20 Double unders
*Rx+ 165/110, 30/24, GHD, UB DUs
1/8/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Min
Rotator cuff WU
MC Hip stretches
KB goblet squat stretch
PVC pass throughs
Burgener WU
Skill/Strength
Snatch (20 min to work up to heavy single)
WOD
Snatches/C2B Pull-ups (Time)
21-15- 9 Reps for time of:
– Snatches, 85#/55#
– Chest to bar pull-ups
*Any style snatch allowed, must touch ground each rep.
1/7/21 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
A: DB Bench Press (5-5-5-5)
Complete set of A immediately followed by set of B, then rest.
B: DB Pullover (5-5-5-5)
Complete set of A immediately followed by set of B, then rest.
C: Deadlift (Heaviest single in 15 minutes)
Complete C once all sets of A&B completed. 15 minute strict time cap.
WOD
50 Burpees for Time (Time)
Complete 50 Burpees for time.
1/6/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
Rotator cuff WU
Sampson stretch
Front rack stretch
Shoulder presses/behind the neck presses
AMRAP 6 Minutes:
-6 Split jerks, alt legs each rep
-5 Roll to stands
-4 Lunge jumps
-3 Toes to bar
Skill/Strength
Split Jerk (1RM in 25 minutes)
WOD
EMOM Quick Feet/V-ups (10 Rounds for reps)
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.
1/5/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
AMRAP 6 minutes:
-4 Power cleans
-4 Front squats
-4 Push jerks
-6 Roll to stands
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
Row/Burpee Pull-ups (Time)
For time:
Row 1000m
50 Burpee pull-ups
1/4/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Hip circle band WU
PVC pass throughs
AMRAP 4 minutes:
-5 OH squats
-5 Roll to stands
-5 Burpee pull-ups
Skill/Strength
Overhead Squat (10-7-5-3-3-3-3)
WOD
Row/Wall Balls (Time)
For time:
1000m Row
50 Wall balls, 20#/14#
*No Rx+, just go all out.
1/2/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/roll out 10 minutes
Row/Bike 2 minutes
Standard CF WU x 2
-10 Pull-ups
-10 Push-ups
-10 GHD sit-ups
-10 Back extensions
-10 OH squats
WOD
Metcon (10 Rounds for reps)
EOMOM 20 Minutes:
-10 Quick feet
-5 Deadlifts
-10 DB Push presses, 5/arm
-5 Burpees
*Rest remaining time. Go heavy but maintain good form throughout. Post weights used in notes.
New Year’s Day WOD!
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
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
Sit-ups/Weighted Step-ups/Pull-ups (Time)
For time (35 min cap):
30-27-24-21-18-15-12-9-6-3 sit-ups
20-18-16-14-12-10-8-6-4-2 weighted step-ups, 50#/35# and 24″/20″
10-9-8-7-6-5-4-3-2-1 pull-ups
*Rx + GHD, 75#/50#, and C2B pull-ups