7/8/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Roll out 5 minutes

AMRAP 5 Minutes:

-20 Double unders

-10 Hollow rocks

-6 DB snatches

-3 Burpee pull-ups

Skill/Strength

Pull-ups (Practice)

WOD

Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.


7/7/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Rotator cuff WU

Hip circle band WU



AMRAP 5 minutes:

-6 Lunge jumps

-4 V-ups/Toes to bar

-4 Air squats

-4 Push-ups

Skill/Strength

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale weight and sub DB shoulder presses as needed.


7/6/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes:

Calf stretch

MC hip stretch

KB goblet squat stretch

PCV pass throughs

Shoulder kips

Wall angels



EMOM 6 Minutes:

4 Lunge jumps

3 Pull-ups

2 Burpees

10 sec HS hold

Skill/Strength

Bench Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds)

EMOM 20 Min:

3 Burpees

5 Ball slams, 30#/20#

20 Double unders

*Rx+ 5 burpees, 8 ball slams per round
Score is number of rounds completed Rx or Rx+. If you scale, enter scaled scheme in notes and score the same.


7/4/20 CF

CrossFit Roselle – CrossFit

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here


7/3/20 CF

CrossFit Roselle – CrossFit

WOD

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here

TTB/OH Walking Lunges/Runs (AMRAP – Rounds and Reps)

AMRAP 26 Min:

-10 Toes to bar

-20 OH Walking lunges, 45/35

-300m Run


7/1/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Runs/Wall balls (AMRAP – Rounds and Reps)

AMRAP 12 min:

200m Run

15 Unbroken wall balls, 20#/14#

*Rx+ 25 UB wall balls each round.


6/30/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Push Press (Heavy Set of 3 in 20 Minutes)

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.


6/29/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

A: Snatch (1RM in 25 minutes)

WOD

B: 5k Row (Time)

Max Effort 5k Row


6/27/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Min:

-100m sled push

-200m farmers carry, single arm

-300m run

-10 bar muscle ups

-20 burpees

-30 toes to bar

*note weights used in comments; sub assisted bar MUs/jump to extensions and kipping knee raises as needed


6/26/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Deadlift (Max 2 rep in 25 minutes)

WOD

Weighted Step-ups/DB Snatches (Time)

For time:

-60 Weighted step-ups, alt legs each rep

-50 DB snatches, alt arms each rep

-40 Weighted step-ups

-30 DB snatches

-20 Weighted step-ups

-10 DB snatches

*Note weight used and height of box.