Saturday 100501

"Partner WOD"

Classes today at 9:30am and 10:30am (10:30am class is free and open to everyone!)


Kathy registers at the North Central Regionals. Good luck, Kathy! We're all cheering for you!

Friday 100430

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups


Poll: Will today's WOD take less time or more time than Tuesday's WOD? Why?

Thursday 100429

5 rounds for time of:
200m run
2 forward rolls
10 chest to bar pull-ups
10 dumbbell push-press (5 each arm), 55#/35#
200m dumbbell carry, 55#/35#

Wednesday 100428

Front squat 3-3-3-3-3 reps

3 Rounds for time:
10 Sumo-deadlift high pulls, 95#/65#
10 Push-press, 95#/65#
5 Reverse burpees

Tuesday 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Scale/modify as needed.


Eric and Erik work on muscle ups during Monday's workout.

Monday 100426

Reminder!!! 7am class is cancelled until further notice. 9am class starts today!

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

If you cannot do muscle ups, then do 3 pull-ups/3 dips for each muscle up.

Snatch 5x3


Erik and Meredith tied the knot this past Saturday. Congratulations to you both, and we wish you a long and happy life together!


Also, congratulations to Norberto on achieving his Level 1 Trainer Certification!

Saturday 100424

"Partner WOD"

Classes today at 9:30am (members only) and 10:30am (free and open to everyone). See you there!


We were finally able to capture Action's elusive muscle up on camera. It still needs some fine tuning, kinda like his "moth" pull-ups (they're like a butterfly pull-up, just not as pretty), but it's legit. Great job, Action!

Friday 100423

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Row 1000m


Beginning Monday 100426, we will be starting a 9:00am class on a trial basis. The 7:00am class will be cancelled until further notice.

Thursday 100422

7PM class is cancelled today. Sorry for any inconvenience.

Back squat 3-3-3-3-3. Follow each set with max rep ring dips.

AMRAP in 6 minutes of:
5 burpees
10 double unders

Wednesday 100421

"Nicole"

As many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups

Note number of pull-ups completed for each round.

Tuesday 100420

Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.

Tabata sit-ups.


CrossFit Roselle will soon be holding CrossFit Kids classes! More information to follow...

Monday 100419

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Tabata push-ups




Hopefully everyone has fully recovered from Saturday's group workout which included overhead barbell walking lunges...

Saturday 100417

Partner Workout.

There will be some running involved in today's workout. Dress appropriately!


Classes today at 9:30 & 10:30am. The 10:30am class is free and open to everyone!

Friday 041016

Max rep pull-ups

Four rounds of:
Row 500m for time
Max rep shoulder press, 95#/65#

Rest as needed between rounds.

Thursday 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

An alternate WOD will be available today for those who completed Tuesday's WOD.

Wednesday 100414

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scale reps as needed.


Ring push-ups...

Tuesday 100413

5 rounds for time of:
5 deadlifts, 275#/185#
15 ring push-ups
400m run

Monday 100412

Snatch balance 1-1-1-1-1

Two rounds of the following for time:
10 Squat Cleans, 135#/95#
15 Pull-ups
10 Back Squats, 135#/95#
15 Push-ups

Saturday 100410

Partner Workout.

Members only class at 9:30am. 10:30am class is free and open to everyone!


Kathy works on her overhead squats.

Friday 100409

Against a 6 minute continuously running clock:
800m run
Max rep overhead squats, 115#/75#
(courtesy of the NorCal Sectionals)

Rest 6 minutes.

5 rounds of the following for time:
10 pull-ups
10 push-presses, 115#/75#


New member Kate joins the group for "DT" on Thursday. Kate has been crossfitting in Florida for the past year. Welcome to CrossFit Roselle!

Thursday 100408

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

CrossFit Roselle is looking to put together its first annual fundraiser event in the near future. Any date suggestions? What about Memorial Day weekend?

Wednesday 100407

For time:
Row 500 meters
150 Double-unders
50 Burpees

Prior to the workout, take 15 minutes to work up to a max squat clean.


JJ watches on as Monday's 6PM class heads out for a run.

Tuesday 100406

Overhead Squat 5-5-5-5-5 reps

AMRAP in 6 minutes of:
12 wall ball shots
7 ring dips

Olympic lifting class 7pm.


JJ gets his first muscle up...almost!

Monday 100405

Three rounds for time of:
Run 200m
15 overhead squats, 115#/75#
30 push-ups
45 double-unders
Run 200m
15 sumo-deadlift high pulls, 115#/75#
30 pull-ups
45 Abmat sit-ups

30 minute time limit.


Great turnout for the Movement for Macey WOD on Saturday! Thank you all for your donations. The video will be posted soon!

Saturday 100403

Movement for Macey: The Wod

AMRAP in 15 MINUTES OF:
200M Partner Carry
30 (as a team) Power Clean + Jerk 135# / 95#
30 (as a team) Burpees
200M Partner Carry
30 (as a team) Overhead Squats with PVC

The Rules

1. This is a partner WOD
2. During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
3. During the first leg, Partner A completes 5 Clean + Jerks, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
4. Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the DOWN position
5. Of course everything in this WOD can be scaled accordingly


Richard is the newest member of the muscle up club. Congratulations!

Today (Saturday 100403) we will be participating in the Movement for Macey charity event being held by CrossFit of Naperville. Macey is a local 10 year old girl recently diagnosed with Cystic Fibrosis. For more information on the event and the workout, click on this link: http://crossfitnaperville.com/%E2%99%A5macey%E2%99%A5/.

We will be completing the Movement for Macey workout at CrossFit Roselle at the regular scheduled class times - 9:30 and 10:30am. Please feel free to bring any donations with you to the workout - any amount is appreciated! You may also donate directly by clicking the following link: http://crossfitnaperville.com/%E2%99%A5macey%E2%99%A5/.

Friday 100402

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This Saturday we will be participating in the Movement for Macey charity event being held by CrossFit of Naperville. Macey is a local 10 year old girl recently diagnosed with Cystic Fibrosis. For more information on the event and the workout, click on this link: http://crossfitnaperville.com/%E2%99%A5macey%E2%99%A5/.

We will be completing the Movement for Macey workout at CrossFit Roselle at the regular scheduled class times - 9:30 and 10:30am. Please feel free to bring any donations with you to the workout - any amount is appreciated! You may also donate directly by clicking the following link: http://crossfitnaperville.com/%E2%99%A5macey%E2%99%A5/.

Thursday 100401

"Speal vs. Khalipa"

1 155 pound clean and jerk
1 round of "Cindy"
2 155 pound clean and jerk
1 round of "Cindy"
etc. until
10 155 pound clean and jerk
1 round of "Cindy"


Congratulations to JJ for his new split jerk PR of 230 pounds!

Don't forget, the first CrossFit Roselle Oly lifting class is today at 7PM!