1/21/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Front rack stretch

Dip shrugs

Dip shrug high elbows

Muscle cleans

Front squats

Push presses

3 Rounds of:

-5 Hang power cleans

-4 Thrusters

-3 Pull-ups

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 minutes)

WOD

Cindy/DT Mash-Up (Time)

5 Rounds for time of (20 min cap):

2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

*Rx 115#/75#, Rx+ 155#/105#


1/20/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Calf stretch

Seated hip stretch

PVC pass throughs

Burgener WU

Skill/Strength

Hang Power Snatch (1 rep EMOM 10 minutes)

WOD

OH Squats/Double Unders 2 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

-3 overhead squats, 115/75#

-30 double-unders

-6 overhead squats

-30 double-unders

-9 overhead squats

-30 double-unders, etc.

*Continue adding 3 OH squats each round until time expires.


1/19/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

AMRAP 8 minutes:

-Sampson stretch 20/sec side

-KB goblet squat stretch

-7 KB swings

-4 Strict burpee pull-ups

Skill/Strength

1: Deadlift (2RM in 20 minutes)

2a: Bench Press (5-5-5-5)

2b: DB Pullover (5-5-5-5)


1/18/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Calf stretch

IT band/outer hip stretch w/ band

Hip circle band WU

Front rack stretch

Front squats

Skill/Strength

Front Squat (10-8-6-4-2-2-2)

WOD

Bike/Rest/HSPU/Rest (AMRAP – Reps)

3 Rounds for Total Reps:

1 min Echo/Assault Bike (calories)

1 min Rest

1 min HSPU

1 min Rest

*Break down each movement/round in notes.


1/17/22 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

1: Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″

2: EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.


1/15/22 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 minutes:

-200 Double unders

-200 Mountain climbers

-100 Pull-ups

-50 Hand release push-ups

*One partner working at a time, complete in order. Rx+ C2B PUs & HSPUs.


1/14/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Dodgeball

WOD

Wall Balls/Deadlifts (Time)

5 Rounds for time of:

-20 Wall balls, 20/14#

-10 Deadlifts, 225/155#

Skill/Strength

Back Squat (Heavy Double in 15 minutes)


1/13/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Sampson stretch

Half pigeon

Wall angels

AMRAP 5 minutes:

-5 MC push-ups

-6 MC hip stretches

-5 Ring rows

-30 Double unders

WOD

Bike/Dips (AMRAP – Reps)

5 Rounds for total reps:

-Bike 0.75/0.60 miles

-Max effort ring dips

*Rest 4 minutes after each round. Record total reps completed. Post bike times in notes.


1/12/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

Lat stretch

Front rack stretch

Muscle cleans

AMRAP 5 minutes:

-5 Power cleans, light weight

-5 Front squats

-5 Ring rows

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power Cleans/Rope Climbs (Time)

5 Rounds for time of:

-5 Power cleans, 155/105#

-2 Rope climbs, 18/15′

*Rx+ 185/125# & 3 rope climbs/rd.


1/10/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Sampson stretch

Seated hip stretch

Laying twister stretch

AMRAP 5 minutes:

-10 Quick feet

-8 Lunge jumps

-6 Plate ground to OH

-4 Pull-ups

Skill/Strength

Box Jumps (Max height in 15 minutes)

WOD

Box Jumps/KB Swings 2 (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-7 Box jumps, 30/24″

-14 KB swings, 55/35#

*Rx+ 36/30″ & 75/55#