7/15/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Up/down dog

Childs pose

Laying twister stretch

Reverse bridge

Shoulder kips



AMRAP 5 Minutes

4 Pull-ups/ring rows

5 Push-ups

6 Air squats

7 Hollow rocks

10 Quick feet

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale pull-ups by using bands so that you can do 10+ unbroken reps. Scale bench press weight so that you can also do 10+ unbroken reps.


7/14/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson stretch

Shoulder kips

Barbell front rack stretch



AMRAP 5 minutes:

5 Good mornings

5 Hang muscle cleans

5 Front squats

5 Push jerks

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


7/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

KB goblet squat stretch

Shoulder kips

Reverse bridge

MC hip stretches

WOD

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.


7/11/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

In 30 minutes:

100 Abmat sit-ups, then

AMRAP remaining time:

-200m Single arm farmer’s carry, heavy

-10 Box jumps, high

-800m Run

-20 Sledgehammer strikes (10/arm)

-2 rope climbs/wall climbs/wall walks

*Note box jump height, weight, and movement performed to notes. Sub GHD sit ups if preferred.


7/10/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU

Barbell front rack stretch

AMRAP 5 Minutes:

5 Good mornings

5 Muscle cleans

4 Reverse lunges

4 Front squats

4 Burpees over bar

Skill/Strength

Front Squat (Heavy set of 2 in 20 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat clean is Rx. Sub bar or bench dips as needed.


7/9/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 Minutes:

-3 Toes to bar

-4 MC Hip stretches

-5 Plate front squats

-6 Plate ground to OH

Skill/Strength

Turkish Get Up (Heavy single each arm)

WOD

Cored Out (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

20 Abmat sit-ups

10 Floor wipers, 95#/65#

20 Med ball twists, 20#/14#

10 TTB
Scale weight as needed. Sub V-ups for TTB.


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