Saturday 090314

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Compare to 080809.

We'll have to get creative on the rope climb substitution, so I've got a few good ideas.

"Follow the leader." Guillermo, Eddie, and Albert get in some extra work after the squats on Friday by doing a quick 6 minute workout of 45# push presses and push ups.

Friday 090313

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Andrew cuts loose and unleashes a 325# dead lift during the "CFT." Very impressive for just learning the lift - Andrew started CrossFit about a month and a half ago.

Thursday 090312

Main Site Rest Day.

CrossFit Roselle:

Make Up Day. Miss a WOD this week? We'll make it up today.


Guillermo, Andrew, Eddie, and Albert (and Kaiser!) after completing Wednesday's 30 minute WOD. Everyone's conditioning has improved significantly over the last month. Great job for pushing yourselves and finishing the workout strong!

Wednesday 090311

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

Compare to 030710.

Kathy takes a shot at a 270# back squat. Although she didn't quite make the rep, she still put up 255#. She'll be up on the wall of fame for a long time!

Tuesday 090310

"CrossFit Total"

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

Post total to comments.

Compare to 090124.

This is my younger brother, Jeremy. He needed a good workout photo for his blogger pic, so I thought I throw this up on the site for him. Talk about some serious height for a burpee...

Monday 090309

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 080121.

Wanted: Andy Olalde. Suspected of using mass quantities of weightlifting chalk during every workout.

Sunday 090308

Main Site Rest Day.

CrossFit Roselle Closed.


Jessica, Kathy, and Norberto chat it up after Saturday's WOD.