5/29/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 minutes:

-10 Jumping jacks

-4 Burpees

-4 Toes to bar

4 OH squats w/ barbell or single arm DB/KB

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-10 Quick feet

-5 Hang DB/KB cleans left arm

-1 Turkish get-up left arm (start & finish in standing position)

-5 Hang DB/KB cleans right arm

-1 Turkish get-up right arm (start & finish in standing position)

*Rest 30 seconds after each round. Post DB/KB weight in notes.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-10 Quick feet

-5 Hang power cleans

-1 Clean & jerk

*Rest 30 seconds after each round. Post weight used in notes.


5/27/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-20 Double unders/Imaginary DUs

-8 Lunge jumps

-6 Push presses

-4 Pull-ups/Bent over rows

WOD

Metcon (5 Rounds for reps)

5 Rounds of:

AMRAP 3 minutes:

-20 Double unders

-3 to 10 Deadlifts (do single leg if you only have DB or KB, 5/leg)

-6 to 14 Push presses (can use barbell or single arm, up to 7/arm

*Rest 1 minute between each round. Post weight and movements and reps to notes.


5/26/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 jumping jacks

-5 KB/DB swings or ball slams

-5 Burpees

-5 Roll to stands/V-ups

WOD

Metcon (4 Rounds for reps)

EMOM 20 Minutes:

-4 MC Push-ups

-AMRAP Abs

*1st 5 min plank hold. 2nd 5 minutes V-ups. 3rd 5 minutes hollow rocks. Last 5 minutes sit-ups. Score is total reps completed each movement. 1 sec = 1 rep for the plank holds. Hollow rocks – forward and back = 1 rep.


5/25/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-5 Push-ups

-5 Pull-ups

-10 Hollow rocks

-5 OH squats

WOD

A: DVB (Time)

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

10 wall-ball shots

1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent
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Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
To learn more about DVB click here

B: Metcon (Time)

For time:

Run 1 mile w/ weighted object

Then, 8 rounds of:

-10 Thrusters or wall balls

-10 pull-ups or ring rows or bent over rows

Run 800m w/ weighted object

Then, 4 rounds of:

-10 Thrusters or wall balls

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

Run 400m w/ weighted object

Then, 2 rounds of:

-10 Thrusters or wall balls

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

*Weighted object can be anything. For the thrusters and bent over rows, use barbell, DBs or KBs – can be one or two handed. Scale reps as needed.


5/23/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 minutes:

-10 Jumping jacks

-8 Plate ground to OH or KB/DB swings

-6 OH walking lunges

-4 V-ups or Toes to bar

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

-Run 1600m/row 2000m/bike 3200m

-50 DB snatches or KB swings or ball slams

-50 Single arm OH walking lunges

-50 Toes to bar or V-ups or GHD sit-ups

*Record movements and weights to notes


5/22/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-5 Push-ups

-5 Pull-ups/Bent over rows

-5 Med ball cleans/Goblet squats

-5 Roll to stands

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

-10 Quick feet

-Your choice of movement and reps

*You can do a single heavy back squat or deadlift or clean and jerk or snatch. You can do 5 dumbbell snatches or hang power cleans. You can do 10 KB swings or ball slams or burpees. You can do different movements each minute! Any movement. Any rep scheme. Try not to work past 30 seconds to allow yourself recovery. Post movement & weight used to notes.
Don’t count the quick feet as part of your reps, just the movement afterwards.


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.