8/8/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

-1 shuttle sprint

-20 DB push presses, 10/arm

-300m run

-20 DB weighted walking lunges

-10 burpees

*Pick DB weight and post to comments. Rx+ for single arm OH walking lunges


8/7/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Barbell #1 Warm-Up (No Measure)

In 15 Minutes:

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

5 Good mornings

Front rack stretch

AMRAP remaining time:

-5 Hang muscle cleans

-2 Shoulder presses

-2 Front squats

-5 Power snatches

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#


8/6/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

-5 Burpees

-5 Plate squat stretch to hamstring stretches

-10 Plate ground to OH

-10 Plate bent over rows

-20 OH walking lunges

-20 Plank hold shoulder touches

Skill/Strength

Close Grip Bench Press (5-5-5-5)

Hands just at shoulder width. Barbell still touches chest during each rep.

WOD

DUs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

40 Double unders

12 Renegade rows (alt arms each rep)

6 Box jumps

*Record rounds completed and post weight used and box height in comments.


8/5/20 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Row2K/Run1Mile (Time)

For time:

Row 2k

Run 1 mile


8/4/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Rotator cuff WU

Hip circle band WU

10 Burpee pull-ups

Skill/Strength

Back Squat (Heavy set of 2 in 25 minutes)

WOD

Squat Jumps/Pull-ups (AMRAP – Rounds and Reps)

10 Minute Ladder:

-10 Squat jumps

-2 Pull-ups

-10 Squat jumps

-4 Pull-ups

-10 Squat jumps

-6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for 10 pistols/1 MU per round (increase MU reps by 1 each round).


8/3/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Sampson stretch

10 Ring rows/pull-ups

10 Push-ups/dips

10 Abmat sit-ups/GHD sit-ups

10 Supermans/Back extensions

10 OH squats

WOD

Shoulder Complex/Burpees (Weight)

Every 3 Minutes for 30 minutes:

-1 Shoulder press

-2 Push presses

-3 Push jerks

-8 Burpees

*Unable to set barbell down until all 3 movements completed. Start round over if you fail. Increase weight each round as needed. Rx+ for 12 burpees over bar/round.


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.