11/29/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-10/8 Cal row/bike/ski

-10 Rotator cuff WU reps

-10 PVC pass throughs

-5 Dip shrug high elbows

-5 Muscle snatches

-5 Snatch balances

Skill/Strength

Power Snatch + Hang Power Snatch (Heaviest lift in 15 minutes)

WOD

Rows/Push-ups/Toes to Rings (Time)

3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings

*Rx+ ring dips and strict TTB


11/27/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (3 Rounds for reps)

AMRAP 8 min:

-10/8 cal row

-10 toes to bar

Rest 3 min

AMRAP 8 min:

-10/8 cal row

-10 DB squats (2 DBs)

Rest 3 min

AMRAP 8 min:

-10/8 cal row

-10 pull-ups
Alternate rounds w/ partner. Record DB weight in notes. Rx+ 65/45# & C2B pull-ups


11/24/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-Row/bike/ski 10/8 cal

-10 toe touch and jumps

-10 ATYs w/ light weight

-8 ring rows

-8 push ups

-6 MC hip stretches

-6 roll to stands

Skill/Strength

Weighted Pull-ups (10-8-5-5-5-5)

WOD

DUs/Walking Lunges/Bear Crawls (AMRAP – Rounds and Reps)

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

*Hips stay higher than shoulders on bear crawls, legs only with slight knee bend.


11/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

-Hip circle band WU

-Rotator cuff WU

-10 Med ball cleans

-10 Lunge jumps

-5 Burpee pull-ups

Skill/Strength

Back Squat (10-8-6-4-2-1-1-1)

WOD

Box Jumps/Push Jerks/Bike (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jumps (24/20″)

15 Push Jerks (95/65#)

:20 Calorie Bike

*Record total calories in notes.


11/22/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 min:

-10/8 cal bike/row/ski

-10 Hollow rocks

-5 up dog to down dog transitions

-5 plate squat to hamstring stretches

-5 plate ground to OHs

-5 burpee box jumps

Skill/Strength

A: DB Bench Press (8-8-8-8)

Do a couple of WU sets, then start on the working sets. Alternate w/ B.

B: DB Pullover (5-5-5-5)

Do a couple of WU sets, then start on the working sets. Alternate w/ A.

WOD

Seated L-Sit/Odd Object Cleans (AMRAP – Rounds and Reps)

AMRAP 10:

:30 Seated L-Sit

10 Odd-Object Cleans

*Use heavy DB, KB, plate, etc. Record object/weight in notes. Rx+ L-sits (butt does not touch the ground).


11/20/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 Front squats, 155/105#

-30 HS push-ups

-40 Pull-ups

-50 Hip extensions

*Sub 30 push presses for the HSPUs and use bands for pull-ups as needed. One partner working at a time.


11/19/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Row/bike/ski 10/8 cal

-10 ATYs w/ light weight

-8 KB swings

-6 Box jumps

-4 MC hip stretches

-2 Burpee pull-ups/MUs

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Cleans/Bar Facing Burpees (Time)

15-12-9-6-3 reps for time of:

-Power Cleans, 135/95#

-Bar Facing Burpees


11/18/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Row/bike/ski 10/8 cal

-10 PVC pass throughs

-10 Hollow rocks

-Updog/down dog, 20 sec each

-Laying twister stretch, 20 sec each

-20 Double unders

-5 Burpee pull-ups

WOD

Bike/Toes To Bar/Double Unders (5 Rounds for time)

5 Rounds, each for time of:

-20/15 Cal bike

-20 Toes to bar

-50 Double unders

*Rest 4 minutes between rounds.


11/17/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Snatch High Pull (5-5-5)

Finish with elbows high and outside
Focus more on form than overall weight. Primer for snatch EMOM

Snatch (1 Rep EMOM 10 Minutes)

WOD

Power Snatches/OH Squats (Time)

10 Rounds for time of:

-1 Power snatch, 135/95#

-3 OH squats

*Rx+ 185/125#


11/16/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-10 straight legged deadlifts

-10 muscle cleans

-10 shoulder presses

-10 sumo deadlift high pulls

-10 pull-ups

-30 double unders

WOD

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Bonus

Metcon (AMRAP – Reps)

Max floor presses in 3 minutes, 135/85#