7/1/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Runs/Wall balls (AMRAP – Rounds and Reps)

AMRAP 12 min:

200m Run

15 Unbroken wall balls, 20#/14#

*Rx+ 25 UB wall balls each round.


6/30/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Push Press (Heavy Set of 3 in 20 Minutes)

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.


6/29/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

A: Snatch (1RM in 25 minutes)

WOD

B: 5k Row (Time)

Max Effort 5k Row


6/27/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Min:

-100m sled push

-200m farmers carry, single arm

-300m run

-10 bar muscle ups

-20 burpees

-30 toes to bar

*note weights used in comments; sub assisted bar MUs/jump to extensions and kipping knee raises as needed


6/26/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Deadlift (Max 2 rep in 25 minutes)

WOD

Weighted Step-ups/DB Snatches (Time)

For time:

-60 Weighted step-ups, alt legs each rep

-50 DB snatches, alt arms each rep

-40 Weighted step-ups

-30 DB snatches

-20 Weighted step-ups

-10 DB snatches

*Note weight used and height of box.


6/25/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Box Jumps (Max Height)

WOD

Runs/DUs/Push-ups (Time)

For time (25min cap):

-Run 800m

–5 Rounds of:

—50 Double unders

—25 Push-ups

-Run 800m


6/24/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Back Squat (Heaviest set of 2 in 25 minutes)

WOD

Rowing/Burpees (Time)

27-21-15-9 reps for time of (15min cap):

-Cal row

-Burpees over rower


6/22/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#


6/20/20 CF

CrossFit Roselle – CrossFit

WOD

Run/Weighted Walkimg Lunges/Toes to Bar/Ball Slams (AMRAP – Rounds and Reps)

In 25 min:

Run 800m or Row 1000m, then AMRAP remaining time:

-20 weighted walking lunges/reverse lunge steps

-20 toes to bar/V-ups/GHD sit-ups

-20 ball slams

*Reocrd movements/weights used.


6/19/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

DB Split Jerks/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 DB Split jerks, left hand

-5 DB split jerks, right hand

-Run 200m

*Record weight used and rounds/reps completed.