6/4/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Stretch

PVC Passthroughs

Run 800m

40 Double unders

10 Ball slams

10 Slam ball twists

10 Burpees

WOD

Runs/Ball Slams/Slam Ball Twists/Double Unders (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-Run 400m

-20 Ball slams, 30#/20#

-20 Slam ball twists (over + back = 1)

-40 Double unders

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-Run 400m

-15 KB swings, 55#/35#

-20 Med ball twists, 20#/14#

-40 Double unders


6/3/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Stretch

PVC pass throughs

AMRAP 8 Minutes:

-10 Quick feet

-5 Dip shrug high elbows (snatch grip)

-5 Hang power snatches

-5 OH squats

-5 Burpees

WOD

1: Metcon (Distance)

Row 15 minutes for distance

2: Snatch (Heaviest Single in 15 minutes)

Can be squat or power

B: Metcon (AMRAP – Reps)

Same as regular WOD; however, if new to snatch movement, you must substitute part 2. Instead, do the following:

AMRAP 15:

-Turkish get-ups.

*Alt arms each rep. Record weight used and reps completed.


6/2/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

PVC passthroughs

AMRAP 8 Minutes:

-30 Double unders

-8 Push-presses

-8 Bent over rows

-8 Lunge jumps

-4 Burpees

WOD

Push Presses/V-ups/Box Jumps (AMRAP – Reps)

Every 3 Minutes for 30 Minutes:

-10 Push presses, 95#/65#

-10 V-ups

-10 Box jumps, 24″/20″

* Rx+ increase weight and height and sub TTB. Record wieght/height in notes.

B: Metcon (AMRAP – Reps)

Same as regular WOD (but no TTB option). If boxes unavailable, sub 10 broad jumps.


6/1/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Stretch

PVC Pass throughs

AMRAP 8 minutes:

-200m Run

-7 KB swings

-6 KB windmills (3/arm)

-5 Push-ups

-20 Sec plank hold

WOD

Sleds/KB Swings/Farmer’s Carry (5 Rounds for time)

5 Rounds, each for time of:

-150′ sled push/yoke carry

-12 KB swings

-200m Single arm farmer’s carry

*Rest as needed between rounds. Note sled/yoke & KB weight in notes.

B: Metcon (Time)

5 Rounds for time of:

-20 Lunge jumps

-12 DB snatches, alt arms each rep

-200m Single arm DB carry

*Rest 2 minutes between rounds. Note DB weight in notes.


5/30/20

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

AMRAP 5 Minutes:

-20 Double unders

-5 Thrusters

-5 Bent over rows

-5 Roll to stands

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


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
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

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