7/4/20 CF

CrossFit Roselle – CrossFit

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here


7/3/20 CF

CrossFit Roselle – CrossFit

WOD

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here

TTB/OH Walking Lunges/Runs (AMRAP – Rounds and Reps)

AMRAP 26 Min:

-10 Toes to bar

-20 OH Walking lunges, 45/35

-300m Run


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#