Tuesday 090331

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090126.

John busts out another classic face pic doing a sumo deadlift high pull during Fight Gone Bad. Great turnout yesterday! Thanks to Eric and George for sticking around and helping out during the 7 PM class. Next time this comes around, push for that 1 extra rep per exercise, and you'll improve your total by 15. Get 2 and it goes up by 30.

090330

Main Site WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090130.

CrossFit Roselle:

"Fight Gone Bad!"

George may have been a little uncomfortable after finishing a recent WOD, but you wouldn't know that by this pic!

Sunday 090329

CrossFit Roselle Closed.

Main Site WOD:

"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.

Add your points and post them to comments.

Compare to 081231.

John gets some good air doing pull-ups while Andrew does good mornings as an alternative to hip extensions on the GHD.

Saturday 090328

Main Site Rest Day.

CrossFit Roselle:

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


Jeff prepares for a barbell thruster. He recently moved back to our hometown in Oklahoma, so his days at CrossFit Roselle have ended. Jeff, be sure to check out CrossFit OKC - it looks like a sweet gym. Good luck!

Friday 090327

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.


Uh-oh. Another pull-up WOD. Action might have to break out the gloves for this one!

Thursday 090326

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

Albert does blue band assisted pull-ups while wearing an "easy" t-shirt.

Wednesday 090325

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090222.

This article was featured in Tuesday's edition of the Daily Herald. A copy is in the gym if you'd like to read it. Liliana, your dedication and commitment to giving back is truly amazing. I think we can organize a fundraiser for you at the gym. Any ideas?