11/15/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-row/bike/ski 10/8 cal

-20 sec OH band stretch/arm

-10 ATYs light weight

-6 MC hip stretches

-5 pull-ups

-4 HSPUs/pike push-ups

Skill/Strength

Push Jerk (10-8-6-4-2-1-1-1)

WOD

Walking Lunges/GHD Sit-ups/C2B Bar Pull-ups (Time)

3 Rounds for time of:

-30 Walking lunges

-20 GHD sit-ups

-10 C2B Pull-ups

-Rx+ bar MUs


Veteran’s Day WOD – Individual or Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

Skill/Strength

DB Snatch (Heavy single each arm)

WOD

Hero WOD – Armistice AMRAP (AMRAP – Rounds and Reps)

AMRAP 19:18:

-11 Mountain Climbers

-11 Air Squats

-11 Hand Release Pushups

-11 Burpee box jumps, 24/20″

-100 meter run (substitute 30

seconds of row, bike, or jump rope

if needed)

*You can complete as partner WOD if desired, alternating rounds each person.


11/12/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-10 Quick feet

-10 Shoulder kips

-10 Hollow rocks

-5 Up dog/down dog transitions

-5 Plate ground to OH

-5 Burpee pull-ups

WOD

Row/TTB/Rope Climbs (AMRAP – Rounds and Reps)

For time:

-1200/900m Row

-80 Toes-to-Bars

-10 Rope Climbs, 18/15′


11/11/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Hip circle band WU

Rotator cuff WU

20 Lunge jumps

10 Wall balls

5 HSPUs/box assisted HSPUs

Skill/Strength

Back Squat (10-8-6-5-5-5-5)

Shoulder Press (10-8-6-5-5-5-5)


11/9/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

-10 shoulder kips

-10 ring rows

-5 burpees

WOD

“Maxton” (Time)

13 Rounds For Time (35min cap):

8 Strict Pull-ups

26 Box Step-ups (24/20″)

21 Burpees

*Rx+ w/ vest – post weight in comments


11/6/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

For time (25min cap):

-200 Abmat sit-ups

-150 Wall balls, 20/14

-100 GHD sit-ups

-50 Thrusters, 95/65

*One partner working at a time. Complete 15 synchro burpees after completion of each movement.


11/5/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-Bike/Ski 1 minute

-Figure 4 hip stretch

-10 ATYs w/ light weight

-Lying twister stretch

-10 Ring rows

-10 Squat jumps

WOD

Rows/Runs/Box Jumps/Push-ups/Rope Climbs/Muscle-Ups (Time)

2 Rounds for time of:

500m Row

400m Run

50 Box jumps, 24″/20″

40 Push-ups

5 Rope climbs, 18’/15′

4 Muscle-ups


11/4/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

PVC pass throughs

Rotator cuff WU

20 Hip circle band step up/overs

Seated piriformis stretch

AMRAP 8 minutes:

-7 Muscle snatches

-7 Muscle cleans

-5 OH squats

-5 Front squats

-Bike/row/ski 1 minute

WOD

Snatch/Clean/Deadlift (3 Rounds for weight)

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

*Increase weight across all sets. Enter your heaviest lift of each movement for total score.


11/3/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Bench shoulder stretch

KB triceps stretch

Lat stretch

AMRAP 6 minutes:

-10 Quick feet

-8 Plate ground to OH

-6 MC hip stretches

-4 Toes to bar

WOD

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders


11/2/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min row/bike/ski

-4 Upward dog into downward dog poses

-90/90 hip stretches, 4 transitions

-4 KB windmills/side

-30 Sec hollow rocks

Skill/Strength

Handstand Walk (Practice)

WOD

Rows/L Pull-ups/Handstand Walks (Time)

3 Rounds for time of:

– Row 500m

– 15 L Pull-ups

– 50′ Handstand walk

*Sub 15 negative L Pull-ups and 7 wall walks/rd if needed.