Wednesday 100331

Split Jerk 1-1-1-1-1-1-1 reps

Bonus...???


Newest member Carlos joins Adrianna for his first rowing workout. Welcome to CrossFit, Carlos!

Tuesday 100330

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups


Starting Thursday April 1st, we will be holding Olympic weightlifting classes on a trial basis on Tuesday and Thursday evenings at 7PM. This will run at the same time as the WOD. Please contact us for additional information.

Monday 100329

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood


What are your thoughts about adding a weightlifting class on Tuesday and Thursday evenings at 7:00PM?

Saturday 100327

Five rounds for time of:
135 pound Thruster, 15 reps
5 mountain climbers
30 Abmat sit-ups


We have a limited selection of CrossFit Roselle sweatshirts available - $25 for the pullovers and $30 for the zip-ups. Additional orders will be taken once they run out.

Friday 100326

30 Muscle-ups for time.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Scale as needed.

How many Abmat sit-ups can you do in 3 minutes? Take a guess and find out later today!

Thursday 100325

Snatch 1-1-1-1-1-1-1 reps

Bonus...???


Monty doing sumo deadlift high pulls.

Wednesday 100324

5 rounds for time of:
200m sprint
10 sumo deadlift high pulls, 115#/75#
10 walking lunges
10 push press, 115#/75#


Guille performs chest-to-bar pull-ups from Tuesday's WOD. At 275#, the amount of power he must generate to complete the movement is awesome!

Tuesday 100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

JJ gives it his all during a recent WOD. Intensity is what separates our workouts from the other programs out there. Do you feel that you put forth your best effort during each workout?

Monday 100322

Three rounds for time of:
275/185 pound Deadlift, 10 reps
50 Double-unders


Congratulations to Norberto, Eric, Umesh, Danger, and Mike for sticking it out and completing the 30-day push-up challenge!

Also, congratulations to Eric and Kathy on completing the Olympic Lifting Certification the past weekend!

Saturday 100320

As Many Rounds as Possible in 20 minutes of:
5 Power Snatch, 95#/65#
10 Ring Dips
15 Double Unders

Friday 100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Can't do pull-ups or handstand push-ups? Don't worry, we can modify these movements as needed.

Liliana gets a new PR deadlift of 220 lbs - just over twice her body weight! Great job Liliana!

Thursday 100318

Deadlift 1-1-1-1-1-1-1 reps


Congratulations to all those who participated and completed "Murph" on Wednesday!

Wednesday 100317

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Scale as needed. Don't let this workout scare you off. You can elect to complete a 1/2 or 1/4 "Murph" if necessary.

Happy St. Patrick's Day! What a way to start the first day after the 30-day push-up challenge - more push ups!

Tuesday 100316

5 rounds for time of:
400m run
5 Clean & jerks, 185#/125#


New member Chris works through the straight-legged deadlifts.

Day 30 of the 30-day push-up challenge!

Monday 100315

Complete as many rounds in 20 minutes as you can of:
15 Straight-legged deadlifts, 95#/65#
15 Knees to elbows
15 Overhead squats, 95#/65#


Andy and his son A.J. hanging out...

Day 29 of the 30-day push-up challenge! Only one day left!

Saturday 100313

8 rounds of the following for reps:
1 minute hang power cleans, 95#/65#
1 minute Abmat sit-ups
1 minute rest

Add reps from each exercise for total score.


Day 27 of the 30-day push-up challenge.

Friday 100312

As many rounds as possible in 20 minutes of:
20 lateral jumps, guys over 2-45# plates stacked/girls over 1-45# plate
10 burpee jumps, guys over 2-45# plates stacked/girls over 1-45# plate
5 1-armed dumbbell push-press, alternating arms each rep, 55#/35#


Day 26 of the 30-day push-up challenge.

Thursday 100311

Three rounds for time of:
30 Double-unders
25 L pull-ups
20 Dumbbell squat cleans, 50#/35#

Scale as needed.

Jessica works through the deadlifts during Wednesday's workout.

Day 25 of the 30-day push-up challenge.

Wednesday 100310

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups


L Pull-ups...

Day 24 of the 30-day push-up challenge.

Tuesday 100309

Five rounds for time of:
15 L pull-ups
5 handstand push-ups, hands elevated on 45# bumper plates
10 weighted one-legged squats, 45 pound dumbbell

Scale as needed (don't worry, we've got plenty of scaling options available).


Wow! It's great to see how far we have come as a gym over the last few months. Check out all of the Rx's from Monday's WOD! Keep it up!

Day 23 of the 30-day push-up challenge.

Monday 100308

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 55#/35#
12 Pull-ups

Great turnout this weekend for both the 9:30 and 10:30am classes! Now that the weather is warming up, we will be doing more outdoor workouts every Saturday.

Day 22 of the 30-day push-up challenge.

Saturday 100306

3 Rounds for time:
30 Kettlebell swings, 55#/35#
200m Run with kettlebell
Walking lunge, 30 steps holding kettlebell overhead (15 steps right arm, 15 steps left arm)
400m Run


John may no longer be with CrossFit Roselle, but we wish him the best of luck this weekend at the NC/SC Sectionals!

Day 20 of the 30-day push-up challenge.

Friday 100305

21-15-9 reps of:
225/150 pound Deadlift
135/90 pound Overhead squat

Scale as needed. Depending on class size, we may need to make a few modifications to this workout. We'll do our best to get through it as prescribed.

Check out who's back - Action Andrew!

Day 19 of the 30-day push-up challenge.

Thursday 100304

7 Rounds for time of:
7 Kettlebell snatches right arm, 55#/35#
7 Kettlebell snatches left arm, 55#/35#
14 Knees to elbows
21 Double unders


Andy gets his first muscle up! Welcome back!

Day 18 of the 30-day push-up challenge.

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Bonus round???

I think Danger's socks may be the coolest yet. They're right up there with Jessica's neon collection.

Day 17 of the 30-day push-up challenge.

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Depending upon the weather, we may tweak this WOD as follows so it can be accommodated indoors: 2 rounds 500m row, 2 rounds 50 box jumps (24"/20"), 2 rounds walking lunge (50 steps), and 2 rounds 50 back squats (45#/35#). Rest 90 seconds between each round.

Day 16 of the 30-day push-up challenge!