8/1/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Group stretches

AMRAP 5 Min:

-3-5 pull-ups

-5 box jumps

-10 plank hold shoulder taps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-15 Pull-ups

-20 DB hang power cleans, 10/arm

-40 Weighted step ups, alt legs/rep

-45 Double unders

*pick weight and post to notes. Sub jumping pull-ups, weighted, or chest to bar. 2x single unders


7/31/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Calf stretch

KB goblet squat stretch

Shoulder kips

PVC pass throughs



AMRAP 5 Minutes:

-4 Push-ups

-5 KB swings

-6 Lunge jumps

-7 Hollow rocks

Skill/Strength

Ring Dips, 3 x ME (3 Rounds for reps)

Ring Dips

3 x ME

*Rest 3 minutes between sets.

WOD

Runs/TTB/Deadlifts (Time)

3 Rounds for time of:

-800m Run

-21 Toes to bar

-12 Deadlifts, 275#/185#

*Scale weight/reps as needed.


7/30/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson stretch

PVC pass throughs

Burgener WU

Skill/Strength

Snatch (15 minutes to work up to heavy single)

WOD

A: Sprints/Snatches (Weight)

EMOM for 20 Minutes:

Even: 50m Sprint

Odd: 1 snatch (using 80% of above if possible, but scale as needed), squat snatch preferred

B: Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)
Choose A or B (same sprint distance)


7/29/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Rows/Burpees 4 Rounds (4 Rounds for time)

4 Rounds, Each for Time of:

-500m Row

-30 Bar facing burpees

*Every 10 minutes, coplete one round AFAP. Rest the remainder of the 10 minutes.


7/28/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Couch stretch

Half pigeon

Chest/Lat stretch



AMRAP 5 minutes:

3 Burpees

3 Pull-ups

10 Hollow rocks

20 Sec Handstand hold

Skill/Strength

A: Bench Press (5-5-5-5)

B: DB Pullover (5-5-5-5)

Complete a set of A and then immediately after, complete a set of B.

WOD

KB Swings EMOM (5 Rounds for reps)

EMOM 5 Minutes:

20 KB swings, 55#/35#

*Rx+ 75#/55#


7/27/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator Cuff WU

Hip Circle Band WU

Sampson Stretch



AMRAP 5 Minutes:

-4 Med ball cleans

-5 Push-ups

-6 Lunge jumps

-7 Hollow rocks

Skill/Strength

Back Squat (Heavy single in 25 minutes)

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


7/25/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min:

400m Run

30/20 HR Push-ups

20 Roll to stands

10 Box jumps, high

1 sled push, heavy

*Record height and weight used.


7/24/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Good mornings

Straight legged deadlifts

Front rack stretch

Hang muscle cleans

Shoulder kips



AMRAP 5 Minutes:

-3 Pull-ups

-4 Power cleans (TnG, inrease weight/rd)

-10 Quick feet

WOD

Power Cleans/Pull-ups/Double Unders (10 Rounds for reps)

EMOM 30 Minutes:

Min 1: 1 Heavy power clean

Min 2: 7-12 Pulls-ups

Min 3: 30-50 Double unders

*Rx+ C2B pull-ups. Record number of pull-ups + DUs completed/round. Post heaviest weight used in notes – you can increase each round.


7/23/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

Sampson stretch



AMRAP 5 minutes:

-3 Pull-ups

-4 Push-ups

-5 Hollow rocks

-6 OH squats

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


7/22/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Rotator Cuff WU

OH Band Stretch



AMRAP 5 Minutes:

4 Burpees

-4 Push jerks

-4 Toes to bar

-8 Lunge jumps

*Use light weight on PJ, increase each round

Skill/Strength

Push Jerk (Heavy set of 2 in 20 minutes)

WOD

Push Jerks/Front Squats/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 Push jerks, 115#/75#

-5 Front squats, 115#/75#

-200m Run

*Rx+ 155#/105#