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.


6/17/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 minutes)

WOD

Thrusters/Pull-ups/Double Unders (Time)

7 Rounds for time of (25min cap):

-9 Thrusters, 95#/65#

-12 Pull-ups

-40 Double unders

*Scale weight/reps as needed.


6/16/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Bench Press (Heaviest set of 3 in 15 minutes)

WOD

Runs/Burpees (Time)

For time (30min cap):

-1600m Run

-60 Burpees

-800m Run

-30 Burpees

-400m Run

-15 Burpees

*Scale distance/reps as needed.


6/15/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Power Snatch + Hang Power Snatch (Heaviest single in 15 minutes)

WOD

Rows/KB Swings/Box Jumps (Time)

3 Rounds for time of:

-500m Row

-35 KB swings, 55#/35#

-20 Box jumps, 24″/20″

*Rx+ 75#/55# and 30″/24″


6/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s choice

WOD

Metcon (Time)

For time, 25 min cap:

-100 Abmat sit-ups

-800m single arm farmers carry/run

-60 DB hang power cleans (30/arm)

-40 Toes to bar

-20 Bar MUs (sub 40 pull-ups + 40 push-ups

*note DB weight in notes


6/12/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Deadlift (Heavy single in 20 minutes)

WOD

Wall Balls/Double Unders/Burpees (Time)

For time:

75 Wall balls, 20#/14#

150 Double unders

50 Burpees