Tuesday 100601

Back Squat 5 reps x 5

AMRAP in 15 minutes of:
100m run
10 box jumps, 24"/20"
10 sumo-deadlift high pulls, 75#/55#
10 push-ups


30-Day Paleo Challenge begins today! Grilling can be an easy way to prepare a healthy, paleo friendly meal. Check out this pic courtesy of Norberto. You can grill just about any meat & vegetable combination in a matter of minutes.

What are some paleo friendly meals you plan on preparing over the next 30-days? Help each other out by posting your tips & recipes to comments.

Saturday 100529

CrossFit Roselle will be closed today and Monday 100531 for Memorial Day Weekend.

If you're itching to workout over the long weekend, try the following and post your time to comments:

For time:
30 burpees
400m run
15 mountain climbers (three steps followed by a push-up counts as 1 rep)
800m run
15 mountain climbers
400m run
30 burpees


I hope everyone has a safe and fun Memorial Day Weekend! See you on Tuesday for the start of our 30-Day Paleo Challenge!!!

Friday 100528

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Modify/scale as needed.

I had another workout planned for today; however, after seeing this new hero WOD, I couldn't pass it up. Let's start off Memorial Day Weekend the right way by honoring Lieutenant Andrew Richard Nuttall by completing this workout in his name. May you rest in peace.

New member Bob celebrates his 41" box jump! Nice job, Bob, and welcome to CrossFit Roselle!

Reminder: CrossFit Roselle will be closed on Saturday 100529 and Monday 100531. The 30-day Paleo Challenge begins Tuesday 100601!

Thursday 100527

Max height box jump

"Cindy"
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats


For those of you who had to do Cindy on Wednesday due to the weather, you will do Michael today.

Wednesday 100526

Overhead squat, 5 reps x 5

"Michael"
Three rounds for time of:
800m run
50 back extensions (sub straight legged deadlifts with barbell)
50 sit ups (Abmat, unanchored)

Tuesday 100525

Power Clean, 3 reps x 5

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Monday 100524

Back Squat 5 x 5

"Helen"
Three rounds for time of:
400m run
21 kettlebell swings, 55#/35#
12 pull-ups


30-Day Paleo Challenge starts Tuesday 100601! Who's in? All this week we will be doing benchmark workouts to see where we all stand prior to the challenge. We will then repeat the workouts following the challenge to gauge our improvement.

We will be closed Saturday 100529 and Monday 100531 for Memorial Day Weekend.

Saturday 100522

"Partner Workout"

10:30am class is free and open to everyone!

Friday 100521

Hang power snatch, 3 reps x 5

Four rounds for time of:
Run 400 meters
50 Squats


New member Sean completes his first workout as Rx'd on Thursday.

Thursday 100520

Sumo deadlifts, 5 x 5

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

It didn't take him long to follow his brother and get his first muscle up. Way to go, Jimmy!

Wednesday 100519

Weighted push-ups, 1 rep max
Weighted pull-ups, 1 rep max

AMRAP in 15 min of:
10 squat cleans, 135#/95#
100m backwards run
100m sprint
10 broad jumps


Tony is the newest member of the muscle up club - congratulations!

Tuesday 100518

Shoulder press, 5 x 3

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Monday 100517

This is the workout we substituted for "Tommy V" last time it came up on the main site:

For time:

115# Thruster, 21 reps
115# One-armed deadlift, 24 reps each arm, alternate arms as-needed
115# Thruster, 15 reps
115# One-armed deadlift, 18 reps each arm, alternate arms as-needed
115# Thruster, 9 reps
115# One-armed deadlift, 12 reps each arm, alternate arms as-needed

Prescribed weight for women is 75#. Scale as needed.

Saturday 100515

"Partner Workout"

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

Friday 100514

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Scale as needed.


Jim D. and his sons Jimmy and Tony attend their first CrossFit class together on Wednesday. We're glad to have you all as members of the CrossFit Roselle family. I'm certain that a few CF Roselle records will be broken by this bunch! Congratulations to Jimmy on being drafted by the Soo Greyhounds of the Ontario Hockey League - good luck this weekend at the Prospect Orientation Camp!

Thursday 100513

"Karen"

For time:
150 Wallball shots, 20/14 pound ball

We had quite a few people complete the muscle ups during Tuesday's WOD, but nobody seemed happier than Andy...

Wednesday 100512

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

If you cannot do muscle ups, sub 3x pull-ups/dips for each muscle up. Scale as needed.

Tuesday 100511

As many reps as possible in 12 minutes of:
Box jumps, 24"/20"
Kettlebell swings, 55#/35#
Medicine ball clean, 20#/14#
Push-ups
Abmat sit-ups

You must perform at least 1 rep of each exercise, and you can move through the exercises in any order. Once you have completed at least one rep of a movement and have moved on to another, you are unable to go back to the previous movement.

Monday 100510

Seven rounds for time of:
10 Handstand push-ups
115#/75# Squat clean, 10 reps
10 L-pull-ups

Scale/modify as needed.

Saturday 100508

"Partner Workout"

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


Monty, Andy, and Angel rep out the deadlifts on Friday.

Friday 100507

5 rounds for time of the following:

10 body weight dead lifts
9 knees to elbows
8 box jumps, 24"
7 pull-ups
6 burpees
5 clapping push-ups
4 broad jumps, 6'
3 handstand push-ups
2 muscle ups
1 forward roll


New members Emilio and Jimmy crushed the squat cleans during Thursday's WOD.

Does today's WOD look familiar to anyone? We did this exactly 1 year ago today. This was how the original workout was written up - with 2 muscle ups. I had to change it to walking lunges at the last minute since we had only 2 members who could do them. Imagine where we'll be in another year...Keep up the great work!!!

Thursday 100506

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Bonus...?

Wednesday 100505

Five rounds of:
5 Barbell deadlifts
5 Barbell hang cleans
5 Barbell push presses
5 Barbell squats

Increase the load each round. Rest as necessary between rounds. Once you begin a round, you must complete the entire round without setting the bar down.

CrossFit Kids classes will be coming soon! Check out AJ doing a few pull-ups. More details to follow...

Tuesday 100504

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

It's finally here, for those of you that missed it - JJ gets his first muscle up!!!

Monday 100503

Three rounds for time of:
400m Run
12 Overhead Squats, 115#/75#
50 Double Unders


Angel gets his first muscle up - he makes it look so easy!

Also, congratulations to Kathy on her 21st place finish at Regionals! Great start to your CrossFit Games experience...we know you will only get better!