Friday 110128

For time:
35 Muscle ups
35 Deadlifts, 350#/230#
35 Box jumps, 35"/28"

Perform in any order and partition as needed.  If you cannot do muscle ups, then do 3 pull-ups AND 3 dips for each muscle up.  

Eric hits a 35" box jump during the 5:45am class.

Thursday 110127

5 Rounds for time of:
8 Broad jumps, 6'/4'
8 Squat cleans, 155#/95#
16 Ring push ups

Wednesday 110126

With a 7 minute clock, complete the following:
 Row 500m
As many power snatches as possible, 115#/75#

Rest 4 minutes, then complete the following:

AMRAP 7 minutes of:
10 Medicine ball cleans, 20#/14#
10 Knees to elbows

Gut check:
What did you have for breakfast?  Sauteed onions & asparagus with eggs over easy and a blood orange (thanks, Dan M.!).  Post to comments.

Tuesday 110125

Weighted pull-ups, 3-3-3-3-3

For time:
20 burpees
20 push-ups
20 box jumps, 24"/20"
20 ring rows
40 double unders
20 ring rows
20 box jumps, 24"/20"
20 push-ups
20 burpees

Monday 110124

AMRAP in 15 minutes of:
5 Thrusters
20 Abmat sit-ups

Thrusters must be completed unbroken each round.  Increase weight each round if possible.

This is one of the best videos we've seen regarding max effort.  Frank gives everything he has to stand up with a 260# clean, a new PR at the time.  He went on to get 265#, a PR by 20#.  Scott (in the white-t) had tops for the day at 275#. 

Friday 110121

One Clean (starting at 135lbs/65lbs) every minute on the minute adding 5lbs each minute until a failed lift.
Wait one minute and attempt the weight again.  Two misses on one weight and you’re done.  Post weight.

Thursday 110120

5 Rounds for time of:
150m Row
15 GHD sit-ups
2 - 18' Rope climbs

Luther finished Wednesday's WOD with an impressive time under 13 minutes (especially considering that he only has a couple months of CrossFit under his belt).  Here he is completing 5 deadlifts at 255#.  He completed all deadlifts unbroken, and his form held up from the first deadlift to the last. Nice job, Luther!

Wednesday 110119

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, 255#/170#
Burpee pull-ups

Tuesday 110118

Row 250m x 4, rest between sets

5 Rounds for time of:
25 Double unders
10 Ring dips

Nena set a new PR on her 3-rep overhead squat - 95 pounds!  

Monday 110117

Overhead Squat, 3-3-3-3-3

AMRAP in 15 minutes of:
10 Hang power snatch, 95#/65#
10 Back squat, 95#/65#
10 Pull-ups

Saturday 110115

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

Good luck to Kathy this weekend at the CrossFit Montana Winter Challenge!

Friday 110114

Deadlift, 4-4-4-4

5 Rounds for time of:
3 Muscle ups
5 Power cleans, 185#/125#
7 Box jumps, 30"/24"

Thursday 110113

3 rounds for time of:
15 Push press, 115#/75#
Overhead kettlebell walking lunge left arm, 25 feet, 55#/35#
Overhead kettlebell walking lunge right arm, 25 feet, 55#/35#
15 Toes to bar

Wednesday 110112

AMRAP 15 minutes of:
250m Row
15 Push-ups
25 Double unders
15 Pull-ups

Liza has quietly and quickly become one of the stronger female athletes at CrossFit Roselle. 

Tuesday 110111

Again Faster WOD #14
AMRAP in 8 minutes of:
Kettlebell swings, 70#/55#
Thrusters, 95#/65#

Do 1 rep of each, then 2 reps of each, then 3, etc. until time expires.

Bob V. decided that he needed to work on his squat clean thrusters, so he completed yesterday's final 9 ground to overhead that way.  Nice work, Bob!

Monday 110110

Back squat, 4-4-4-4-4

21-15-9 reps for time of:
Sumo deadlift high pulls, 95#/65#
Ground to overhead, 95#/65#

Here's a peek of the 9:30am partner workout from Saturday...

Saturday 110108

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

Friday 110107

5 Rounds for time of:
8 Deadlifts, 255#/170#
12 Box jumps, 24"/20"
6 Dumbbell push presses, left arm, 55#/35#
6 Dumbbell push presses, right arm, 55#/35#

Erik and Richard performing L-pull-ups. 

Congrats to JJ and Michelle on the birth of their baby boy early this morning!!! 

Thursday 110106

50 V-sits
50 Superman holds

Perform above at a slow, controlled pace using perfect form.  Once completed, rest 5 minutes and then complete the following for time:

21-15-9 reps of:
Front squats, 95#/65#
L pull-ups

Emilio - weighted push-ups.



Olympic weightlifting class is cancelled tonight.  Regular CrossFit class will be held at 5:30pm.

Wednesday 110105

AMRAP in 12 minutes of:
Kettlebell swings, 70#/55#
Push-ups

During the first 3 minutes, you will perform 20 reps of each exercise to count as a round (you must complete all 20 KB swings before moving on to the push-ups).  During the second 3 minutes, you will perform 15 reps of each exercise to count as a round.  During the third 3 minutes, 10 reps, and during the last 3 minutes, 5 reps.  Do as many rounds as possible in each of the 3 minute segments.  Keep track of partial rounds.

We have January membership specials going on right now - get in before its over!  Contact us at crossfitroselle@gmail.com for more information.

Tuesday 110104

4 Rounds for time of:
Row 100m
15 Wall ball, 20#/14#
5 Squat snatch, 145#/95#

 Congrats to all the new PRs set during yesterday's CrossFit Total.  Scott posted the top total for the day - 1015 lbs.  Not bad for his first attempt! 

Monday 110103

"CrossFit Total"
1-rep max of:
Back squat
Shoulder press
Deadlift

Add weight together for total score.  For more on the CrossFit Total, click here.

The New Year is here!  Time to quit putting things off and start working towards your goals.  What are your goals for 2011?  If you haven't seen the results you've been looking for, it's time for a gut check:  What's your attendance record?  How's your diet?  If you don't feel comfortable with your answers to those questions, then maybe you can start your goals there.