5/18/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Calf stretch

Hip circle band WU

Rotator cuff WU

EMOM 5 minutes:

-10 Quick feet

-8 Lunge jumps

-4 Roll to stands

-4 Pull-ups

Skill/Strength

Box Step Ups (5-5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps weaker leg, then 5 reps dominant leg

WOD

Weighted Step-ups/TTB (Time)

5 Rounds for time of:

-16 Weighted step-ups, alt legs/rep, 50/35

-15 Toes-to-bar


5/15/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

WOD

Metcon (Time)

For time (25 min cap):

100 DB shoulder to OH, 50/35

100 Abmat sit-ups

200 Double unders

2000m Row/1600 run

*Rx+ wear vest, 20/14


5/14/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Barbell WU

Skill/Strength

Squat Clean (1 Rep EMOM 10 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat cleans.


5/12/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m/Row or Ski 1000m/Bike 2000m

Rotator cuff WU

Hip circle band WU

Skill/Strength

Back Squat (Heavy set of 5 in 25 minutes)

Pull-ups (3 Sets ME)

Do as many sets as needed to hit 50 total reps

WOD

Assault/Echo Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds
Use Echo Bike today.


5/11/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Squat stretch

Couch stretch

OH band stretch

AMRAP 5 minutes:

-8 Push presses

-6 Good mornings

-4 Front squats

-2 Strict TTB

Skill/Strength

Push Press (10-8-5-3-3-3-3-3)

Work on stringing together during lighter sets. Reset as needed for heavy sets of 3. 20 min max.

WOD

KB Swings/Runs (Time)

For time:

21-18-15-12-9-6-3 reps of KB swings, 55#/35#

*Run 200m after each round. Rx+75#/55#.


5/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

Skill/Strength

Floor Press (10-8-5-5-5-5-5)

WOD

Metcon (Time)

For time:

-Run 800m

-50 Med ball twists, 20/14

-25 Ring dips

-25 Front squats, 115/75

-25 Ring dips

-50 Med ball twists, 20/14

-Run 800m

*Rx+ wear weighted vest, 20/14


5/7/21 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (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#


5/6/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

1 min row/bike/ski

Sampson stretch

5 Pull-ups

5 Push-ups

5 Hollow rocks

5 Supermans

5 Squats

Skill/Strength

Deadlift (10-8-5-3-3-3-3-3)

20 min to complete.

WOD

Double Unders/Burpees/Bike Sprints (5 Rounds for time)

5 Rounds, each for time of:

-50 Double unders

-10 Burpees

-10/7 Cal bike sprint

-Rest 3 minutes between rounds
Scale reps so that 1st round can be completed in under 2 minutes


5/4/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

2 Min double unders

AMRAP 5 Min:

-10 Quick feet

-7 Plate ground to OH

-6 OH walking lunges

-5 Toes to bar

-4 Burpees

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 Minutes)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here


5/1/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min:

300m Med ball run

5 Tire flips

50m sled sprint

2 Tire agility runs to wall climb