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.