5/8/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Min:

-10 Quick feet

-6 MC hip stretches

-5 KB swings/plate ground to OH

-4 Roll to stands

-HS hold

WOD

Metcon (Time)

With a 30 minute clock, complete the following for time:

-200 Double unders or 150 jumping jacks

-200 Abmat sit-ups or 100 toes to bar

-100 DB snatches or KB swings or ball slams

-50 Burpees

*Any order, partition as needed. When finished, run, bike, or row for distance in remaining time. Score is your time to finish, but record distance in notes. Record movements/weight as well.


5/6/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-20 DUs/Jumping jacks

-10 Ground to OH

-5 Roll to stands

-5 Burpees

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-10 Floor presses/Push-ups

-15 Floor wipers/Med ball twists

-20 Reverse lunge steps/Lunge jumps



Immediately after, run, row, or bike for 15 minutes. Record distance if possible. Note weight(s) used as well.


5/5/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-6 Lunge jumps

-5 Push-ups

-4 Bent over rows/arm

-3 Thrusters

WOD

Metcon (Time)

5 rounds for time of:

-5 Power cleans

-10 Front squats

-15 pull-ups/Ring rows

*Rest 3 minutes after each round. If you don’t have a pull-up bar, sub 15 bent over barbell rows. If you don’t have a barbell, do 10 DB cleans (5/arm) and 20 DB front squats and 30 DB bent over rows (15/arm).


5/1/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 Jumping jacks

-5 Burpees

-10 Roll to stands

-Handstand hold/OH barbell/plate/DB/KB hold

WOD

Metcon (Time)

7 Rounds for time of:

-10 Burpees

-30 Sec side plank hold

-10 Box jumps/Vertical jumps

-30 Sec side plank hold

-10 MC push-ups

*Rest 1 minute between rounds.
To get the intended effect, you must go all out on each movement. Rest is built in, so go AFAP on the burpees, box jumps, and MCPUs. Earn your rest! Cut reps as needed to keep intensity up.


4/28/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 min

AMRAP 5 Min:

10 Quick feet

5 Pull-ups

5 Med ball cleans/Goblet squats

10 Sit-ups

HS hold

Skill/Strength

Reverse lunge steps (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.
Increase reps w/ lighter weight. You can also sub ME lunge jump sets.

WOD

DB Snatches/DB OH Lunges (Time)

21-15-9 Reps for time of:

DB snatches left arm

DB OH lunge steps left arm

DB snatches right arm

DB OH lunge steps right arm

*Rx 50#/35#, Rx+ 75#/50#
Use KB as needed. You can also sub ball slams or plate ground to OH for the snatches (use 2 hands as needed for the OH walking lunges).


4/27/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 min

AMRAP 5 Minutes:

-20 Double unders

-4 MC Push-ups

-4 Roll to stands

-4 KB swings/DB snatches/Ball slams/G2OH

Skill/Strength

Bench Press (5-5-5-5)

Increase reps if lighter weight, sub ME sets of push-ups if no barbell/DBs

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
Sub sumo deadlift high pulls for the row, and sub jumping jacks, run-in-place, or imaginary DUs for the DUs.


4/25/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-5 Ground to OH or KB swings or slam balls or DB snatches

-6 Lunge jumps

-7 Hollow rocks

-8 Jumping jacks

-10 Quick feet

WOD

1: Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes

2: Metcon (Time)

After 5 minute rest, complete above in reverse for time. Totally optional. Cut reps in half if preferred.


4/24/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 minutes:

-5 Pull-ups or bent over rows

-4 Burpees

-3 Roll to stands

-20 Sec HS hold or OH barbell hold

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

1: Flight Simulator (Time)

10-20-30-40-50-40-30-20-10 reps for time of:

Unbroken Double unders

*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-5 Pull-ups

-5 Dips (ring or stationary)

-5 Burpees

*Sub ring rows or bent over rows for the pull-ups, sub bench or chair dips for the regular dips.


4/22/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 Quick feet

-5 Ground to OH w/ plate or any weight

-6 OH walking lunges w/ weight

-7 Bent over rows w/ weight

WOD

Metcon (Time)

6 Rounds for time:

-Run 800m

-Rest 2 minutes between efforts

*Scale distance so that you can finish first run in 4 minutes or less.
If you can’t get out and run and you don’t have a rower or bike, do approximately 3.5-4 minutes of cardio in place of the run. This could be something like run-in-place 30 sec, burpees 60 sec, jumping jacks, 30 sec – x 2 rounds = 4min. Make it your workout, just push yourself and stick with it!


4/21/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

2 Rounds of:

-10 Pull-ups/ring rows/bent over rows

-10 Dips/push-ups

-10 Hollow rocks

-10 OH squats/Goblet squats

WOD

A: CF Total 3 Rep Max (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Do heavy sets of 3 for each movement. If you can’t go heavy, do B.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

-7 Single leg DLs left leg using DB/KB

-7 Single leg DLs right leg using DB/KB

-14 Weighted squats

-7 DB/KB shoulder presses left arm

-7 DB/KB shoulder presses right arm

*Post weight to comments.