Friday 090731

"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 090626

REMINDERS:
1. Saturday workout at Lake Park High School (500 W Bryn Mawr Ave in Roselle) at 10 AM. We will be meeting at the track. All are invited, so bring your friends and family for a free workout! THERE WILL NOT BE A 9 AM CLASS THIS SATURDAY.
2. The 6 AM class will be held Monday through Friday starting next week. Sign up now while space is still available!

Thursday 090730

For time:
400m run
10 burpees
20 dips
30 sit-ups
40 squats
50 pull-ups
40 squats
30 sit-ups
20 dips
10 burpees
400m run


I love this pic! The back of Ian's shirt kept getting caught underneath the rower seat. Instead of taking his time to get off the rower and tuck in his shirt, he made the quickest fix and bit down, literally. It's that kind of mentality that makes CrossFit so great - do whatever it takes to get the job done correctly in the most efficient manner.

Okay, due to the limited responses I received about this Saturday, we will be holding a workout at 10:00 AM at the Lake Park High School track. All are invited! Tell anyone and everyone about the free workout along with membership specials for those who sign up that day. Please note that there will be no 9:00 AM class at the gym.

Wednesday 090729

For those of you interested in completing the main site WOD, we will be running the 10K from the gym at 7 PM sharp! That means be warmed up and ready to run by 6:59 PM! There will not be a regular 7 PM class.

We will have an alternate WOD for the 6 AM and the 5 and 6 PM classes.
For time:
Row 500M
5 rounds of:
-Medicine ball cleans, 10 reps
-Box jumps, 10 reps
Run 400M


Due to the success of the 6AM class, we will be expanding the schedule to include Tuesdays and Thursdays beginning next week. The 6AM class will now be held Monday through Friday. Thanks for all of the support, and keep the referrals coming!

Tuesday 090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090102.

I've got an alternate WOD for those of you (myself included) who's hands look and feel like they were beaten with meat tenderizer.

Anyone up for a destination WOD this Saturday? I was thinking we could go to the track at the Lake Park High School just down the road, if allowed. Let me know if you'd be interested and what time works better - in the morning (10ish) or afternoon (2ish). If its a go, bring all your friends, neighbors, co-workers, etc. for a free workout. I'll be offering some good incentives to join.

Monday 090727

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090609.

A great way to start out the week is by setting a new PR with one of the girls! What was you previous PR, and what is your goal for this time around?

Sunday 090726

CrossFit Roselle closed.

Ed works his way up to a new PR dead lift of 445 pounds!

Saturday 090725

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Seeing that today's WOD doesn't include any pull-ups or gripping of bars, your excuse that your hands hurt too bad isn't going to fly. See you at 9 or 10 AM!