5/20/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes:

AMRAP 5 Minutes:

-5 Plate/KB/DB hamstring stretch into squat stretch

-5 Pull-ups/bent over rows

-5 Box jumps/vertical jumps

-10 Hollow rocks

WOD

Metcon (Time)

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

-200 Double unders or 150 jumping jacks

-150 Weighted step ups

-150 Med ball twists (use any object or none at all)

-100 Pull-ups or ring rows or bent over rows

*Any order, partition as needed. Once finished, note time completed, then row or run or bike or do burpees for remaining time. Note distance or reps completed.


5/19/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-5 Burpees

-5 KB/DB swings

-5 Toes to bar/v-ups

-Handstand hold/OH bar or object hold

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

10 KB swings

15 Push-ups or clapping push-ups

20 Sec L-sit or V-sit hold

*Record weight used and movements to notes.


5/18/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-20 DUs or 10 jumping jacks

-8 Lunge jumps

-6 Thrusters

-4 Pull-ups

WOD

Metcon (AMRAP – Reps)

Every 3 Minutes for 30 Minutes:

-10 Quick feet

-5 to 10 Front squats or goblet squats

-10 to 20 Reverse lunge steps

-10 Roll to stands or 15 sit-ups

*Heavier weight = less reps, lighter weight = more reps. Try not to work much more or less than 1:30/round, so adjust reps accordingly. Your score by posting the number of reps completed/round. Post weight used to notes.


5/16/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes:

AMRAP 5 minutes:

-6 Lunge jumps

-5 KB swings/DB snatches/Ball slams

-4 Roll to stands

-3 Burpees

-HS hold/OH plate or bar hold

WOD

Runs/Power cleans/Burpees (Time)

5 Rounds for time of:

400m Run

7 Power cleans, 135#/95#

11 Bupees

*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees
Sub 14 DB cleans/snatches (7/arm). You can also sub 15-20 KB swings or ball slams/per round.


5/15/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 minutes:

-Reverse bridge stretch

-6 V-ups

-5 Push presses (or 3/arm)

-4 Box jumps

-3 Pull-ups or bent over rows (or 2/arm)

-HS Hold/OH bar or plate hold

WOD

Metcon (AMRAP – Rounds)

AMRAP 25 Minutes:

-10 Push presses w/ barbell (or 5/arm w/ DB, or sub 15 push-ups/rd)

-10 TTB bar or V-ups

-10 Box jumps (or jump over object/vertical jump)

-10 DB pull-overs (sub bench or chair dips if needed)

*Rest 30 seconds after each round. Note movements/weights used.


5/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 Minutes

AMRAP 5 Minutes:

-20 Double unders/10 jumping jacks

-2 Turkish get-ups (1 each arm)

-5 Goblet squats

-5 Toes to bar/knee raises/V-ups

WOD

Metcon (3 Rounds for reps)

EMOM 30 Minutes:

-Min 1: 3-5 heavy-ish back squats or 10-15 squat jumps

-Min 2: 5-10 weighted pull-ups or 10-15 ring rows or 5-8 DB bent over rows/arm

-Min 3: 20-40 DUs or 15-20 jumping jacks
Post movements/weights used to notes. Make it challenging to stick with for all 30 minutes. Work should be approximately 30 seconds and then 30 seconds of rest, so adjust reps accordingly.


5/11/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 Jumping jacks

-10 Push-ups

-10 Tuck jumps

-10 Hollow rocks

-HS Hold/OH barbell or plate hold

WOD

Metcon (AMRAP – Rounds and Reps)

With a single DB, AMRAP 25 minutes:

-10 Biceps curls, left arm

-10 Biceps curls, right arm

-15 Bulgarian split squats, left leg

-15 Bulgarian split squats, right leg

-20 Seated Russian twists (over/back = 1)

-20 Burpees

*Use DB/KB for all movements except burpees. Use barbell or plate if you don’t have any DBs/KBs and do 15 biceps curls/round. For the Bulgarian split squats, use a bench or chair or couch. Weight should stay in front foot heel. Post weight/equipment used to comments.


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).