7/18/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

WOD

Muscle Ups/Air Squats/Double Unders (Time)

3 Rounds for time:

-12 Muscle ups

-40 Air squats

-100 Double unders

*Rx+ for Ring MUs

Skill/Strength

Overhead Squat (5 reps every 3 min x 5 sets)


7/16/22 CF Partner WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

For time:

-200m Run

-20 Strict pull-ups

-20 Roll to stands

-20 KB swings, 55/35

-400m Run

-40 Kipping pull-ups

-40 Roll to stands

-40 KB swings

-800m Run

-80 Butterfly pull-ups

-80 Roll to stands

-80 KB swings

*One partner working at a time, except the runs.


7/15/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 minutes to complete:

40/30 cal bike

Wall angels

Agility ladder

Front rack stretch

20 barbell thrusters

Skill/Strength

Squat Clean Thruster (1 rep EMOM 10 minutes)

WOD

Runs/Thrusters/HSPUs (Time)

5 Rounds for time:

-300m Run

-8 Thrusters, 95/65#

-6 HSPUs

*Rx+ 135/95#, Deficit HSPUs 45/25#


7/14/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Complete in 15 min:

3 Rounds of:

-4 Hamstring into squat stretch w/ plate

-8 Plate ground to OH

-12 OH walking lunges

-16 Quick feet

-20/14 Cal row

Skill/Strength

Farmer’s Carry (3 x 150′)

Sled Push (3 x 150′ )

Yoke Carry (3 x 150′)

WOD

Bike 50/40 Cal (Time)

Bike 50/40 Cal for time


7/13/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Muscle-ups (Practice)

WOD

Double Unders/Sit-ups/C2B Pull-ups (Time)

Every 6 min x 4 rounds:

-70 Double unders

-40 Abmat sit-ups

-10 C2B Pull-ups

*Rx+ 100 DUs, GHD sit-ups, MUs.
Scale so you have 90 rest each round.


7/12/22

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

-15/11 Cal bike

-10 Banded leg raises/leg

-10 Banded squats

-25′ Stiff legged bear crawl

Skill/Strength

Back Squat (5 @ 75-80% every 2.5 min x 5 sets)

Shoulder Press (5 @ 75-80% every 2.5 min x 5 sets)

WOD

No Jump Burpees/Runs (Time)

21-15-9 reps of:

-No jump burpees

*Run 200m after each round. Must stand to full extension at the top of each burpee.


7/11/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 min to complete:

Run 800m/Row 1000m

Couch stretch

90/90 hip stretch

Rotator cuff WU

PVC pass throughs

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 min)

WOD

Rows/Power Snatches/Box Jumps (Time)

21-15-9 Reps for time:

-Cal row

-Power snatches, 95/65#

-Box jumps, 24/20″

*Rx+ 115/75# and box jump overs.


7/9/22 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

Eva Strong (Time)

5 rounds for time (with a Partner)

24 Double-Unders

19 Toes-to-Bars

2 Clean-and Jerks (205/135lb) (split)

400 meter Run
A Hero WOD for Uvalde teacher Eva Mireles


7/8/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Coach’s choice

WOD

Kerrie (Time)

Wearing a weight vest (20/14lb),

10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes
To learn more about Kerrie click here


7/7/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Coach’s choice

WOD

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here