CrossFit – Mon, Dec 5

CrossFit Roselle – CrossFit

Warm Up

Calf stretch

OH band stretch

Hip circle band WU

Rotator cuff WU

3 rounds of:

-10/8 cal bike

-10 thrusters (increase weight each rd)

-10 toes to bar

WOD

Metcon (Weight)

Every 4 minutes x 10 rounds:

-4 Back squats

-4 Shoulder presses

*Start around 45-50% 1RM and increase weight each round if possible. Add weight of heaviest lifts together for score.


CrossFit – Sat, Dec 3

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

Metcon (Time)

With a partner, 10 rounds for time:

-15/12 Cal row

-10 HR push-ups

-15 KB swings, 55/35#

-5 HR push-ups

-10 KB swings, 55:35#

*Alternate full rounds with a partner, AFAP. Earn your rest. Rx+ Ring dips and 75/55#.


CrossFit – Fri, Dec 2

CrossFit Roselle – CrossFit

Warm Up

Roll out

Hip circle band WU

Wall angels

3 Rounds of:

-5 KB snatches/arm

-5 KB windmills/arm

-5 OH walking lunge steps/arm

-5 KB goblet squats

Skill/Strength

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

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.


CrossFit – Thu, Dec 1

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

WOD

Sit-ups/Burpees/Rows (Time)

5 Rounds for Time: (36 min cap):

-30 Sit-ups

-30 Burpees:

-30/25 Cal row

*Rx+ GHD sit-ups, line-facing burpees, and bike cals.


CrossFit – Wed, Nov 30

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds of:

-5 Inch worm push-ups

-10 PVC pass throughs

-5 90/90 hip stretch switches

-10 KB swings

-5 Reverse burpees

Skill/Strength

Deadlift (Heavy single 15 minutes)

WOD

Rows/Pull-ups (Time)

For Time (20 min cap):

750m Row

35 Pull-ups

500m Row

25 Pull-ups

250m Row

15 Pull-ups

*Scale reps as needed (banded/jumping pull-ups okay today – avoid ring rows) Rx+ Sub 15/12/9 MUs.


CrossFit – Tue, Nov 29

CrossFit Roselle – CrossFit

Warm Up

Roll out

Wrist stretches

OH band stretch

3 Rounds:

-Bike 10/8 cal

-5 ATYs w/ light weight

-5 Double DB burpee deadlifts into hang squat clean & jerks

-10 Pull-ups

Skill/Strength

DB Jerk (Double DBs today. 5-5-5-5-5)

WOD

DB Push Jerks/DUs/Weighed Step-ups (Time)

3 Rounds For Time:

25 DB Push Jerks (45/30#)

50 Double Unders

25 Weighted Step-ups (24/20″)

50 Double Unders


CrossFit – Tue, Nov 29

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Rotator cuff WU

Barbell front rack stretch

3 Rounds of:

-5 Burpee broad jumps

-5 Dip shrug high elbows

-5 Hang muscle cleans

-5 Thrusters

-5 L pull-ups

*Add light weight each round.

Skill/Strength

Hang power clean + Power clean (Heavy single in 20 minutes)

WOD

Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 HPC

1 Burpee

2 HPCs

2 Burpees

3 HPCs

3 Burpees

Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#


CrossFit – Sat, Nov 26

CrossFit Roselle – CrossFit

Warm Up

Stretch/roll out

Active WU

Dodgeball

Metcon (Time)

With a partner, for time:

-100 Cal row

-100 DB snatches, 50/35#

-100 GHD sit-ups

-100 Cal bike

-100 DB clean and jerks, 50/35#

*Any order, partition as needed. Starting at 0, do 100 double unders every 6 min.


CrossFit – Fri, Nov 25

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

WOD

Manuel (AMRAP – Reps)

5 Rounds of:

3 minutes of Rope Climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 run

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about Manuel click here


CrossFit – Wed, Nov 23

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Dodgeball

WOD

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball