Thursday 100930

Turkish get-ups

AMRAP in 15 minutes of:
5 pull-ups
10 double unders
5 knees-to-elbows
10 squat jumps (no bar)


Keep the t-shirt ideas coming! We'll be putting all of them together on Facebook for you to vote on. There are many websites out there that will help put your idea together - customink.com is one of them. Send your ideas to crossfitroselle@gmail.com.

I think we should just put Emilio's pic above on a shirt and call it a day.

Wednesday 100929

4 rounds, each for time of:
Row 300m
25 Squats
Run 200m

Rest as needed between rounds.

Tabata sit-ups

Tuesday 100928

Max overhead jerk, 1-rep (can be done from front rack or back position)

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


T-shirt contest! Think you have a great idea for a CrossFit Roselle t-shirt? Submit it to crossfitroselle@gmail.com for your chance to win. Winning designer receives a free t-shirt and bragging rights!

Monday 100927

Front squat, 3 reps x 5 sets

5 rounds for time of:
200m run
10 hang power cleans, 155#/105#
5 muscle ups

If you cannot do muscle ups, sub 10 pull-ups & 10 dips.

Saturday 100925

The gym will be open today from 9am -12pm. We will be completing the following workout, and everyone is welcome to participate!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 100924

Power clean, 1-rep max

As many rounds as possible in 12 minutes of:
15 Kettlebell swings, 70#/55#
30 Double unders


Due to the number of requests, we will be holding Fight Gone Bad V at our gym tomorrow! We'll start the workouts at around 9am and go until around 12pm. Bring your family and friends - everyone is welcome to attend!

Thursday 100923

Skills
Double unders
Turkish get-ups

"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.

Post total reps from all 32 intervals to comments.

Wednesday 100922

Snatch, 1-rep max

As many rounds as possible in 15 minutes of:
250m row
10 clean and jerks, 135#/95#


Roselle Rampage 13U softball team after a recent workout. By the looks of those smiles, it might be time to step it up a notch!

Tuesday 100921

"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


The 6:30pm class completes 50 burpees for time.

Monday 100920

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Add max weight from each lift for total score.

Bonus:
50 burpees for time.

Saturday 100918

"Partner Workout"

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


Tri works on his butterfly pull-ups.

Friday 100917

Deadlift, 5-rep max

"Jackie"

For time:
1000m Row
50 Thrusters, 45#
30 Pull-ups


Nena and Jessica both fit on ONE of the new GHD machines.

Thursday 100916

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

If it's raining, sub 500m row for the run.

Wednesday 10/09/15

AMRAP in 15 minutes of:
10 sumo deadlift high pulls, 65#/95#
20 double unders
Max rep push ups
Rest 1 minute

No stopping on the push ups - must be constant movement!

Bonus:
Tabata row

Tuesday 100914

Max broad jump
Max vertical leap

As many rounds in 20 minutes of:
Run 400m
5 push presses
10 box jumps, 24"/20"

Increase weight on push press each round. Post total rounds and weight used for each round.


We've been so busy with the recent move, we've forgotten all about Fight Gone Bad V which is coming up on Saturday 100925. For those of you not familiar with this workout, here it is:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

It's possible that we could hold the event at the new gym, or we attend the event at one of the other affiliates. Any preference? Please respond to comments.

Monday 100913

Back squat, 8 reps x 5 sets

For time:
Row 500m
40 GHD sit-ups
30 kettlebell swings
20 chest to bar pull-ups
10 burpees

Please note that all this week, the 3:45pm teen class will be held at 4:30pm. The 4:30 pm adult class will be held simultaneously. We apologize for any inconvenience.

Friday 100910

Snatch, 1-rep max

20 rounds of the following for time:
5 kettlebell swings, 55#/35#
5 push-ups

Complete 10 Abmat sit-ups every minute on the minute






Pictures of the new gym are coming, but first let's take a look at the original CrossFit Roselle equipment...

Thursday 100909

Dumbbell split jerks, 5 x 5

As many rounds as possible in 15 minutes of:
7 clean & jerks, 135#/95#
11 burpees
300m run

Wednesday 100908

Max rep body weight overhead squat
Max rep push ups

For time:
Row 500m
25 Deadlifts, 225#/155#
50 Double unders
25 Deadlifts, 225#/155#

Tuesday 100907

Power clean, 1-1-1-1-1

Five rounds for time of:
135/95 pound Thruster, 15 reps
5 mountain climbers
30 Abmat sit-ups


Monday's track workout at Lake Park High School

Monday 100906

CrossFit Roselle will be closed today; however, we will be meeting at the Lake Park High School track (West campus - 500 W. Bryn Mawr Ave.) at 10:00am for the following workout:

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

Everyone is welcome to attend!!!


Thanks to everyone who showed up for the big move on Saturday! The new gym is located at 200 N. Garden Ave, Unit A.

Classes will resume as scheduled at the new gym on Tuesday.

Saturday 100904

Moving day!!! There will be no scheduled classes today. We will be meeting at the gym at 8:00am to pack everything up and move it to the new gym located at 200 N. Garden Avenue in Roselle. Once everything is moved, we will have a partner workout. Everyone is welcome to come out and join us - thanks in advance for your help!!!


JJ looks tiny (never thought I'd say that!) standing on the new mats at the new gym. Once we get the old mats moved in, we'll have over twice the mat space we had at the old gym.

Friday 100903

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

It's the last official workout at CrossFit Roselle location #2! This was one of the first workouts we did when we moved in 16 months ago. No strength work today, so let's set some new PRs and send off with a bang!

****Please note that there will be no 3:45pm teen class today. Sorry for the inconvenience!

Original CrossFit Roselle...


CrossFit Roselle location #2...

Thursday 100902

Power clean, 3-rep max

As many rounds as possible in 15 minutes of:
5 Squat snatch, 115#/75#
7 Burpees
9 Floor wipers


Action is back!!!

Moving date is set! We will be meeting at the gym at 8:00am this Saturday to load up the equipment and take it to the new gym - workout to follow afterwards. There will be no scheduled classes at 9:30am and 10:30am. Thanks in advance for your help!

Wednesday 100901

21-15-9 reps of:
Jump squats, 95#/65#
Push jerks, 95#/65#