Friday 100122

Three rounds for time of:
50 Double-unders
50 Superman holds
25 Push-ups


The good news just keeps coming! Congrats to Erik for getting his first bar muscle-up!!!

Also, the CF Roselle t-shirts are in! $12 each.

Thursday 100121

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Modify/scale as needed.


Let's congratulate both Angel and Mel for getting their first band-free pull-ups Wednesday night! I wanted to post their photos to celebrate the occasion, but Angel told me no in a not so pleasant way. Michelle also got her first pull-up a few weeks ago...congratulations to all!

Wednesday 100120

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

If you are unable to perform a burpee pull-up, we will modify the workout to 10 rounds of the following for time:
10 burpees
10 pull-ups

It doesn't look like we will be able to hold a Superbowl party at the gym. Any other ideas? Any interest in a Superbowl Sunday outdoor WOD (weather permitting)?

Tuesday 100119

Deadlift 3-3-3-3-3 reps

Bonus:
As many rounds as possible in 8 minutes of:
12 kettlebell swings, 55#/35#
7 burpees


Less than 2 weeks to go until the end of the 90-day challenge! What area do you feel you've improved the most - weight loss, physical appearance, or overall fitness improvement? Be sure to check out the diet blog for a new tip...

Monday 100118

"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.

Do you follow any strategy for today's workout, or do you just go all out and get as many reps as possible at each station?

Sunday 011017

CrossFit Roselle closed.

Saturday 100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

We're going to give this new CF mainsite WOD a go and see what happens. We have two classes today - 9:30AM and 10:30AM (free and open to everyone). Bette(r) come!!!