CrossFit – Fri, Oct 21

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Hip circle band WU

Skill/Strength

Sleds/Yokes (4 x 50m)

Sled push or Yoke carry

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


CrossFit – Thu, Oct 20

CrossFit Roselle – CrossFit

Warm Up

Roll out

Shoulder kips

2 Rounds of:

-10 quick feet

-10 plate G2OH

-10 OH walking lunges

WOD

Run/Bike/Row (Time)

2 Rounds for time:

-1000m run

-2000m row

-3000m bike


CrossFit – Tue, Oct 18

CrossFit Roselle – CrossFit

Warm Up

Roll out

PVC pass throughs

Shoulder kips

Burgener WU

3 Rounds:

-3 squat snatches, light weight

-4 snatch balances

-10 hollow rocks

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Hard Cindy (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate

♂ 35-lb pull-up, 30-in box, 45-lb plate


CrossFit – Mon, Oct 17

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Front rack stretch

Dip shrug high elbows

Muscle cleans

Shoulder presses

3 Rounds:

-5 clean & jerks, light weight

-5 strict TTB

-10 lunge jumps

-20 double unders

Skill/Strength

Clean and Jerk (20 min to find 1RM)

WOD

Bike/C&Js/Bike (Time)

For time:

20-cal. bike

20 clean and jerks, 165/105#

20-cal. bike


CrossFit – Sat, Oct 15

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Actice WU

Dodgeball

WOD

Metcon (AMRAP – Reps)

In 20 Min:

200 Double under buy-in

10 Rounds of:

-5 Deadlifts, 275/185#

-10 Box jumps, 30/24”

-15 Air squats

AMRAP in remaining time of:

Wall walk into HSPU

*Alternate full rounds with partner.


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.