CrossFit – Sat, Oct 8

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 TTB

-20 Wall balls, 20/14#

-20 Alternating DB snatches, 50/35#

-10 Burpee box jump overs, 2;/20”

*200m run before each set. Partner A performs all runs during round 1, Partner B performs all movements round 1. Switch each round. Scale reps/weights as needed.


CrossFit – Fri, Oct 7

CrossFit Roselle – CrossFit

Warm Up

Group stretch

Agility ladder

Barbell WU

WOD

DLs/HPCs/PJs/Runs (Time)

4 rounds for time of:

-18 Deadlifts

-12 Hang power cleans

-9 Push jerks

-400m run

*Rx 115/75#. Rx+ 135/95#.

Skill/Strength

Clean and Jerk

Heavy single in remaining time.


CrossFit – Thu, Oct 6

CrossFit Roselle – CrossFit

Warm Up

Roll out

CFR WU x 1

WOD

5k Row (Time)

Max Effort 5k Row

Skill/Strength

DB Bench Press (Heavy ME set in remaining time.)

Work up to heavy set of 5 and then complete ME set


CrossFit – Wed, Oct 5

CrossFit Roselle – CrossFit

Warm Up

3 Rounds:

-200m Run

-14 OH walking lunges

-7 Burpee pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Skill/Strength

Back Squat (Heavy single in 15 min)

WOD

MUs/Bike (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-7 Bar muscle ups

-21/17 Cal bike

*Rx+ Ring MUs.


CrossFit – Tue, Oct 4

CrossFit Roselle – CrossFit

Warm Up

Roll out

3 Rounds:

-10 Hip circle band step up & overs

-8 Hip circle band squats

-6 Plate G2OH

-20 Double unders

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 min)

WOD

Double Unders/Thrusters (Time)

For time:

200 Double unders

15 Thrusters, 135/95#

100 Double unders

15 Thrusters

200 Double unders

*Rx+ 155/105#


CrossFit – Mon, Oct 3

CrossFit Roselle – CrossFit

Warm Up

Group stretch

3 Rounds:

-9 KB swings

-7 Ring rows

-5 Burpees

-3 Reverse burpees

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Devil’s Presses/Pull-ups (Time)

5 Rounds for time:

-9 Devil’s presses, 35/20#

-15 Pull-ups

*Rx+ 50/35# & C2B.


CrossFit – Sat, Oct 1

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Active WU

Dodgeball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min, with a partner:

-400m Run

-100 Double unders

-100 Weighted step-ups, 24/20”

-100 Double unders

-100 DB push presses

-100 Double unders

-100 Roll to stands

*Single DB, record weight used in notes.


CrossFit – Fri, Sep 30

CrossFit Roselle – CrossFit

Warm-up

Group stretch

Agility ladder

WOD

CFR “The Viking” (Time)

For time (40min cap):

-2000/1600m row

-1200m run w/ sledgehammer

-100 sledgehammer strikes, alt arms

-1200m run w/ sledgehammer

-2000m row

*Please bring a sledgehammer if you have one. R+ 20/14# vest


CrossFit – Thu, Sep 29

CrossFit Roselle – CrossFit

Warm-up

Roll out

3 Rounds:

-backwards crab walk

-stiff legged bear crawl

-frog hops

-10 split jerks, alt legs each rep

Skill/Strength

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

Use rack once heavy.

WOD

GHD Sit-ups/OH Walking Lunges (Time)

For time:

40-30-20 reps for time of:

-GHD sit-ups

-OH walking lunges, 45/35#


CrossFit – Wed, Sep 28

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-200m run

-5 box jumps

-5 MC push-ups

-5 strict TTB

Skill/Strength

Bench Press (10-8-6-4-4-4-4-4)

WOD

Runs/Burpees/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 18 min:

-200m run

-6 burpee box jump overs, 24/20″

-1 rope climb, 18/15′