CrossFit – Mon, Sep 19

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-30 Double unders

-10 DB muscle snatches, alt arms

-10 Ring rows

*Increase weight and advance to pull-ups during the rounds.

Skill/Strength

DB Snatch (Heavy single/arm in 20 min.)

WOD

Rows/DB Snatches/DUs/Pull-ups (Time)

For Total Time:

3 rounds:

-15/12 calorie row

-10 alternating DB snatch, 50/35#

Then:

3 rounds

-90 double unders

-15 pull-ups

*Rx+ 70/50# and C2B pull-ups.


CrossFit – Sat, Sep 17

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

WOD

Metcon (AMRAP – Reps)

In 25 min:

-600m run

-10 rounds of:

—10/8 cal bike

—5 power cleans, 135/95#

—5 bar over burpees

-600m run

-100 OH walking lunges, 45/25#

-600m run

-AMRAP wall walks remaining time

*Both partners run together, alt rounds, Rx+ 185/125# and wall walk into HSPUs.


9/16/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Agility ladder

Skill/Strength

A: Close Grip Bench Press (8-8-8-8)

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

B: DB Bent Over Row (8-8-8-8)

Single arm, use bench for support
Complete set of B immediately after set of A

WOD

Rows/Rope Climbs/GHD Sit-ups (Time)

5 Rounds for time:

-20/16 Cal row

-2 Rope climbs, 18/15′

-16 GHD sit-ups


9/15/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out

3 Rounds:

-5 DB presses/arm

-5 DB snatches/arm

-200m run

Skill/Strength

Shoulder Press (10-8-5-3-3-3-3-3)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)


9/14/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Hip circle band WU

3 Rounds:

-30 double unders

-10 KB swings

-10 KB goblet squats

Skill/Strength

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

WOD

Wall Balls/Double Unders/Burpees (Time)

For time:

75 Wall balls, 20#/14#

150 Double unders

50 Burpees


9/13/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

3 Rounds:

-5 Plate squat/hamstring stretch

-8 Plate ground to OH

-8 OH walking lunges

-5 L pull-ups

Skill/Strength

Deadlift (10-8-5-3-1-1-1-1-1)

Weighted Pull-ups (10-8-5-3-1-1-1-1-1)


9/12/22 CF

CrossFit Roselle – CrossFit

Warm Up

Warm-up (No Measure)

Group stretch

3 rounds of:

-11/8 cal bike

-8 V-ups

-8 push-ups

-8 lunge jumps

Skill/Strength

Ring Dips (practice)

Weighted Dips (5-5-5-5)

WOD

Rows/TTB/Box Jumps/Ring Dips/Wall Walks (Time)

AMRAP 14 minutes:

-50/40 Cal row

-40 Toes to bar

-30 Box jumps, 24/20″

-20 Ring dips

-10 Wall walks


CrossFit – Sat, Sep 10

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

Tiff (AMRAP – Rounds)

With a running clock in 25 minutes

1.5 mile Run

Then AMRAP in remaining time:

11 Chest-to-Bar Pull-Ups

7 Hang Squat Cleans (155/105 lb)

7 Push Presses (155/105 lb)
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
With a partner or solo.


9/9/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Agility ladder

PVC pass throughs

3 Rounds:

-10 dip shrug high elbows

-10 muscle snatches

-10 snatch balances

*add light weight each round

Skill/Strength

Snatch (1RM in 20 min)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#


9/8/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group roll out

Lat stretch

3 Rounds:

-5 strict toes to bar

-5 push-ups

-5 reverse burpees

Skill/Strength

Rope Climb (practice)

WOD

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here