12/13/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

2 Rounds of:

Sampson stretch

10 pull-ups

10 dips

10 GHD sit-ups

10 Hip extensions

10 OH squats

Skill/Strength

Yoke Carry (3 x 50′)

WOD

Run 2.5k (Time)

Run 2.5k for time.

Row 3k (Time)

Row 3k for time

Ski 2.5k (Time)

Ski 2.5k for time.


12/11/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

In 25 min:

100 GHD sit-ups

50 Cal bike

AMRAP remaining time:

-80 Double unders

-20 Weighted step-ups, 65/45

-20 Candlesticks

-20 Ball slams, 30/20

*One partner working at a time. Note rounds and reps completed.


12/9/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 2 minutes

Roll out 10 min



10 Plate squat stretch into hamstring stretches

10 Plate ground to overhead



7-5-3 reps of:

Thrusters

Ring rows

Skill/Strength

Pull-ups (ME strict pull-ups x 4 sets, resting 1 min between)

WOD

Long Jackie (Time)

For Time:

1000/800m Row

50 Thrusters (45/35#)

30 Pull-ups

750/600m Row

25 Thrusters

15 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups


12/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Snatch Grip Deadlift (Work up to heavy set of 3 in 15 minutes)

Warm-up

Warm-up (No Measure)

3-3-3 reps of:

Hang power snatch

Power snatch

*Light weight, increase each round

WOD

Double Isabel (Time)

For Time:

60 Snatches (135/95#)
Goal is to to finish in 12 min or less. Can complete as Partner WOD if weight is a bit heavy to finish in time.


12/7/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Lat roll out

OH band stretch

PVC pass throughs

ATYs with light weight



3 Rounds

-7 Box jumps

-5 Strict burpees

-7 Shoulder presses Rd 1/Push presses Rd 2/Push jerks Rd 3

WOD

Shoulder Presses/Push Presses/Push Jerks 2 (3 Rounds for weight)

For Load:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

*Try to increase weight across all three movements.


12/4/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

6 Rounds For Time:

21/15 Calorie Bike

21 Box Jumps (24/20″)

21 Sit-ups

– Alternate full rounds with a partner.


12/3/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Barbell WU

Skill/Strength

Warm-up (No Measure)

Practice pistols, muscle ups, and hang power cleans

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#


12/2/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Round of (10 min to complete):

-1 min row/bike/ski

-10 Plate ground to OH

-10 Push-ups

-5 Plate squat into hamstring stretches

-5 Burpee pull-ups

Skill/Strength

Close Grip Bench Press (10-8-5-5-5-5)

Hands just at shoulder width. Barbell still touches chest during each rep.

WOD

Deadlifts/Runs (Time)

For Time:

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run


12/1/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-10/8 Cal row/bike/ski

-10 Shoulder kips

-Lat roll out

-8 Ring rows

-6 MC hip stretches

-4 Up/down dog transitions

-2 Reverse burpees into HSPUs/negatives

Skill/Strength

Rope Climb (Practice)

WOD

Burpees/Rope Climbs/Double Unders (AMRAP – Rounds and Reps)

AMRAP 20:

5 Burpees

1 Rope Climb, 18/15′

30 Double Unders


11/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

-10/8 cal row/bike/ski

-Half pigeon

-OH band stretch

-Hip circle band plate WU

-Front rack stretch

-Muscle cleans

-Thrusters

WOD

Thrusters EMOM (AMRAP – Rounds and Reps)

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (85/60#)

From 10:00-15:00

EMOM 5:

5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able. Rx+ start at 75/55# and add 20/10# every 5:00 for as long as you are able.