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
6/11/20 CF
CrossFit Roselle – CrossFit
WOD
Metcon (Time)
5 Rounds for time of:
-Run 400m
-15 Box jumps
-15 Weighted straight legged sit-ups
-Run 200m
*Rest 3 minutes after each round. Note height & weight used in notes.