Tuesday 100309

Five rounds for time of:
15 L pull-ups
5 handstand push-ups, hands elevated on 45# bumper plates
10 weighted one-legged squats, 45 pound dumbbell

Scale as needed (don't worry, we've got plenty of scaling options available).


Wow! It's great to see how far we have come as a gym over the last few months. Check out all of the Rx's from Monday's WOD! Keep it up!

Day 23 of the 30-day push-up challenge.

Monday 100308

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 55#/35#
12 Pull-ups

Great turnout this weekend for both the 9:30 and 10:30am classes! Now that the weather is warming up, we will be doing more outdoor workouts every Saturday.

Day 22 of the 30-day push-up challenge.

Saturday 100306

3 Rounds for time:
30 Kettlebell swings, 55#/35#
200m Run with kettlebell
Walking lunge, 30 steps holding kettlebell overhead (15 steps right arm, 15 steps left arm)
400m Run


John may no longer be with CrossFit Roselle, but we wish him the best of luck this weekend at the NC/SC Sectionals!

Day 20 of the 30-day push-up challenge.

Friday 100305

21-15-9 reps of:
225/150 pound Deadlift
135/90 pound Overhead squat

Scale as needed. Depending on class size, we may need to make a few modifications to this workout. We'll do our best to get through it as prescribed.

Check out who's back - Action Andrew!

Day 19 of the 30-day push-up challenge.

Thursday 100304

7 Rounds for time of:
7 Kettlebell snatches right arm, 55#/35#
7 Kettlebell snatches left arm, 55#/35#
14 Knees to elbows
21 Double unders


Andy gets his first muscle up! Welcome back!

Day 18 of the 30-day push-up challenge.

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Bonus round???

I think Danger's socks may be the coolest yet. They're right up there with Jessica's neon collection.

Day 17 of the 30-day push-up challenge.

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Depending upon the weather, we may tweak this WOD as follows so it can be accommodated indoors: 2 rounds 500m row, 2 rounds 50 box jumps (24"/20"), 2 rounds walking lunge (50 steps), and 2 rounds 50 back squats (45#/35#). Rest 90 seconds between each round.

Day 16 of the 30-day push-up challenge!