5/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

Skill/Strength

Floor Press (10-8-5-5-5-5-5)

WOD

Metcon (Time)

For time:

-Run 800m

-50 Med ball twists, 20/14

-25 Ring dips

-25 Front squats, 115/75

-25 Ring dips

-50 Med ball twists, 20/14

-Run 800m

*Rx+ wear weighted vest, 20/14


5/7/21 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#


5/6/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

1 min row/bike/ski

Sampson stretch

5 Pull-ups

5 Push-ups

5 Hollow rocks

5 Supermans

5 Squats

Skill/Strength

Deadlift (10-8-5-3-3-3-3-3)

20 min to complete.

WOD

Double Unders/Burpees/Bike Sprints (5 Rounds for time)

5 Rounds, each for time of:

-50 Double unders

-10 Burpees

-10/7 Cal bike sprint

-Rest 3 minutes between rounds
Scale reps so that 1st round can be completed in under 2 minutes


5/4/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

2 Min double unders

AMRAP 5 Min:

-10 Quick feet

-7 Plate ground to OH

-6 OH walking lunges

-5 Toes to bar

-4 Burpees

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 Minutes)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here


5/1/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min:

300m Med ball run

5 Tire flips

50m sled sprint

2 Tire agility runs to wall climb


4/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Rope Climbs/Clean & Jerks (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-3 Rope climbs, 18’/15′

-9 Clean & jerks, 155#/105#

*Sub 6 ring rows/rope climb. Scale weight as needed.


4/24/21 CF

CrossFit Roselle – CrossFit

Warm-up (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

T-spine openers

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

1 sled/tire push/pull

20 Wall balls, 20/14

30/20 Cal row/bike/ski

20 Sledgehammer strikes

1 Wall climb


4/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Clean High Pull (3-3-3-3)

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Runs/Power Cleans/Muscle-Ups (Time)

3 Rounds for time of:

-400m Run

-10 Power cleans, 135#/95#

-5 Ring Muscle ups

*Sub bar MUs or 15 pull-ups for the ring MUs. Bar MUs are not Rx.


4/22/21 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

Skill/Strength

Close Grip Bench Press (10-8-6-5-5-5-5)

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

WOD

DB Shoulder to OH/V-ups (Time)

21-15-9 Reps for time of:

-DB Shoulder to OH left arm, 45#/30#

-V-ups

-DB Shoulder to OH right arm, 45#/30#

-V-ups

*Rx+ 65#/45# & TTB.


4/20/21 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

Rows/DUs/Sit-ups/Burpees (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

-50/40 Cal row

-50 Double unders

-35 Abmat sit-ups

-15 burpees

Rx+ bike and GHD.