Sunday 090913

CrossFit Roselle closed.



CrossFit Roselle is now on beyondthewhiteboard.com

Saturday 090912

For time:

45 ring dips

5 rounds of:
20# Med ball clean, 30 reps
Sprint 200m
6' Broad jump, 15 reps
Sprint 200m

45 ring dips

Post times to comments.


Any predictions this year for the Bears?

Friday 090911

"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.

Compare to 090526.

Great workout to kick off the weekend. Suck it up, show up, and let's get some new PR's!

Thanks to everyone for your donations! Fight Gone Bad IV donation page -

https://www.rapidreghost.com/fgb/php/frpage.php?frID=28499

Thursday 090910

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

Fight Gone Bad IV donation page - https://www.rapidreghost.com/fgb/php/frpage.php?frID=28499

If you prefer to set up your own donation page, you can do that at http://www.fgb4.org/. Otherwise, we can just funnel all donations through the above link. Thanks to everyone in advance!

Wednesday 090909

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Compare to 090517.

We'll scale this WOD as needed.

Sorry, no photos today due to uploading errors. This is a good time to remind everyone that we will be heading to CrossFit Tri-Cities on 09/26/09 for Fight Gone Bad IV! This is a fundraising event for Athletes For A Cure (http://www.athletesforacure.org) and The Wounded Warrior Project (http://www.woundedwarriorproject.org). The event will be from 9:00 AM to 2:00 PM - more details to follow. Let's try as a group to raise $1000 for these worthy causes. I'll post a donation link in the next day or so.

Tuesday 090908

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 041027.

Does anyone read the articles posted to the main site on rest days? Here's today's posting:

"Why Craigslist Is Such a Mess" by Gary Wolf - Wired

Monday 090907

"CrossFit Total"

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

Post total to comments.

Compare to 090629.

We will be having 1 class today at 11:00 AM!!! See you there!