Tuesday 100831

Two sets of the following:
1/2 body weight shoulder press, max reps
3/4 body weight shoulder press, max reps

"Annie"

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

We are planning on moving the equipment this Saturday! The new gym address is 200 N Garden, Unit A. Any volunteers to help with the move would be greatly appreciated. What do you think about meeting at the gym at 8:00am to load all of the equipment, take it to the new gym, unload, and then have a partner workout? Post thoughts to comments.

Monday 100830

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Saturday 100828

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!

Friday 100827

200m run x 3, each for time.

As many rounds as possible in 12 minutes of:
30 pull-ups
15 push-press, 95#/65#

Thursday 100826

Power snatch, 1-rep max

5 rounds for time of:
15 squats holding kettlebell, 55#/35#
5 walking lunges
15 push-ups
5 walking lunges
15 kettlebell swings, 55#/35#

Wednesday 100825

Shoulder press, 3 reps x 5

5 rounds for time of:
15 sumo-deadlift high pulls, 75#/55#
15 sit-ups holding medicine ball (feet anchored, touch ball to floor overhead and then sit-up and touch to anchors), 20#/14#
30 double unders


Here's a peek of our new gym - we begin moving in just one week!

Tuesday 100824

Back squat, 5 sets of 5

With a continuous running 8 minute clock, perform the following:
Run 800m
Max rep push jerk, 155#/105# (no racks allowed)

Monday 100823

Deadlift, 5-rep max

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Saturday 100821

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!

Friday 100820

250m row x 3, each for time.

As many rounds as possible in 12 minutes of:
15 pull-ups
30 push-press, 95#/65#


CrossFit Kids Roselle, pre-school class. There's still room for more kids! We have classes for all age groups. Please contact us today at crossfitroselle@gmail.com for more information.

Thursday 100819

The "Nick"

5 rounds of the following for time:
5 squat snatches, 135#/95#
25 wall ball shots, 20#/14#
200m run


No, this isn't an official CrossFit Hero WOD, but you can thank Nick from Indiana for today's workout. See if you can beat his Rx time of 14:43.

Wednesday 100818

Hang power clean, 2-rep max

As many rounds as possible in 5 minutes of:
5 Kettlebell swings, 70#/55#
10 Abmat sit-ups
15 Double unders

Followed immediately by

As many rounds as possible in 5 minutes of:
5 Double unders
10 Abmat sit-ups
15 Kettlebell swings, 70#/55#

Tuesday 100817

1-mile run for time

21-15-9 reps for time of:
225#/155# deadlift
pull-ups

Monday 100816

Overhead squat, 3-rep max

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Saturday 100814

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!

Friday 100813

Deadlift, 5-rep max

7 rounds for time of:
7 pull-ups
7 hang power cleans, 115#/75#
7 burpees


Action laughs it up as he realizes he just missed being caught in the funniest photo ever! Ask him what it was...

Thursday 100812

Overhead squat, 1-rep max

5 rounds for time of:
10 Front squats, 115#/75#
30 Double unders


Cate gets her first pull-up!!! Well, maybe not in this video, but she did get it right before we shot this! Kind of a one-and-done thing. Congratulations Cate!

Wednesday 100811

Row 500m for time.

As many rounds as possible in 15 minutes of:
10 Kettlebell clean & jerks, right arm, 55#/35#
10 Kettlebell clean & jerks, left arm, 55#/35#
20 Abmat sit-ups


Emmitt hits a 40" box jump during Tuesday's workout.

Tuesday 100810

Snatch, 5-5-3-3-1-1

As many rounds as possible in 12 minutes of:
Run 200m
10 Box jumps

Start box jumps with 24"/20". Increase height of box jump each round.

Monday 100809

Back squat, 5-rep max

For time:
Row 250m
15 chest-to-bar pull-ups
5 clean and jerks, 185#/125#
15 ring dips
25 burpees


Fight Gone Bad V is just around the corner (end of September). Last year we traveled to St. Charles to participate. We have two different options this year - Chicago or St. Charles. Where would you prefer to participate?

Saturday 100807

"Partner Workout"

We have classes today at 9:30am and 10:30am. The 10:30am class is free and open to everyone!!!

Friday 100806

As many rounds as possible in 20 minutes of:
100m sprint
10 dumbbell push presses (5 right arm, 5 left arm), 55#/35#
200m hill run
10 deadlifts, 225#/155#
10 pull-ups


Gut check: what did you eat all day yesterday? Post to comments.

Thursday 100805

Max weighted dip

3 Rounds for time of:
30 Kettlebell swings, 70#/55#
60 Double unders

Wednesday 100804

Hang power clean, 1-rep max

For time:
5 rounds for time of:
10 hang squat snatch, 75#/55#
10 push ups
20 wall ball, 20#/14#

Tuesday 100803

Shoulder press, 3-rep max

As many rounds as possible in 12 minutes of:
5 Chest-to-bar pull-ups
10 Sumo-deadlift high pulls, 75#/55#
15 Abmat sit-ups

Monday 100802

Deadlift, 5-rep max

4 rounds, each for time of:
14 thrusters, 95#/65#
400m run
7 thrusters, 135#/95#

Rest as needed between rounds.