CrossFit – Fri, Oct 14

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

WU for WOD

WOD

A: Runs/DB Bench Presses/Toes To Bar (AMRAP – Rounds and Reps)

AMRAP 30 min:

-500m Run

-15 DB Bench presses, 45/30

-15 Toes to bar
Scale weight/reps as needed. Perform A or B.

B: Runs/DB Bench Presses/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 30 min:

-500m Run

-15 DB Bench presses, 45/30

-15 Pull-ups
Scale weight/reps as needed. Perform A or B.


CrossFit – Thu, Oct 13

CrossFit Roselle – CrossFit

Warm Up

Roll out

3 Rounds:

-10 hip circle band side raises

-10 hip circle band squats

-10 lunge jumps

-10 push-ups

-1 wall walk into HSPU

Skill/Strength

Weighted Step-ups (5-5-5-5)

Perform 5 weighted steps ups with weaker leg, then 5 with stronger leg.

WOD

Bike/Burpees/Sit-ups (AMRAP – Reps)

For Total Reps:

-1min Bike for cals

-2min Burpees for reps

-3min Sit-ups for reps

*Score is total reps, break down in notes.

Bike/Burpees/Sit-ups (AMRAP – Reps)

For Total Reps:

-1min Bike for cals

-2min Burpees for reps

-3min Sit-ups for reps

*Score is total reps, break down in notes.
Rest 5 minutes after first time through, then repeat.


CrossFit – Wed, Oct 12

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Burgener WU

3 Rounds w/ barbell:

-5 muscle/power snatches

-5 OH squats

-5 muscle/power cleans

-5 jerks

-20 double unders

Skill/Strength

Spend time working on squat snatches and clean & jerks.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-1 Squat snatch

-3 Clean & jerks

-30 Double unders

*Rx 155/105#.


CrossFit – Tue, Oct 11

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

-15/11 cal row

-15 GHD sit-ups

-10 wall balls

Skill/Strength

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

WOD

Rows/Wall Balls 2 (Time)

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate

2000/1600m


CrossFit – Mon, Oct 10

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

-10/7 cal bike

-5 burpee pull-ups

-5 reverse burpees

WOD

Sleds/Yokes/Sledgehammer Strikes/Farmer’s Carry (Time)

5 Rounds for time of:

-50m Sled push/yoke carry

-20 Sledgehammer strikes

-200m Single arm farmer’s carry

*Rest 3 min after each round. Record movements/weights used in notes.


CrossFit – Sat, Oct 8

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 TTB

-20 Wall balls, 20/14#

-20 Alternating DB snatches, 50/35#

-10 Burpee box jump overs, 2;/20”

*200m run before each set. Partner A performs all runs during round 1, Partner B performs all movements round 1. Switch each round. Scale reps/weights as needed.


CrossFit – Fri, Oct 7

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Barbell WU

WOD

DLs/HPCs/PJs/Runs (Time)

4 rounds for time of:

-18 Deadlifts

-12 Hang power cleans

-9 Push jerks

-400m run

*Rx 115/75#. Rx+ 135/95#.

Skill/Strength

Clean and Jerk

Heavy single in remaining time.


CrossFit – Thu, Oct 6

CrossFit Roselle – CrossFit

Warm Up

Roll out

CFR WU x 1

WOD

5k Row (Time)

Max Effort 5k Row

Skill/Strength

DB Bench Press (Heavy ME set in remaining time.)

Work up to heavy set of 5 and then complete ME set


CrossFit – Wed, Oct 5

CrossFit Roselle – CrossFit

Warm Up

3 Rounds:

-200m Run

-14 OH walking lunges

-7 Burpee pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Skill/Strength

Back Squat (Heavy single in 15 min)

WOD

MUs/Bike (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-7 Bar muscle ups

-21/17 Cal bike

*Rx+ Ring MUs.


CrossFit – Tue, Oct 4

CrossFit Roselle – CrossFit

Warm Up

Roll out

3 Rounds:

-10 Hip circle band step up & overs

-8 Hip circle band squats

-6 Plate G2OH

-20 Double unders

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 min)

WOD

Double Unders/Thrusters (Time)

For time:

200 Double unders

15 Thrusters, 135/95#

100 Double unders

15 Thrusters

200 Double unders

*Rx+ 155/105#