Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

If you want to brave the cold and complete this workout as prescribed, feel free to do so. Otherwise, we'll be subbing 30 box jumps for the run - 24" for the boys, 20" for the girls. If you can't do muscle-ups, sub 3 x pull-ups/dips.

Those who participated in the 90-day challenge but were unable to make it Saturday for the final weigh-in have until Wednesday to complete the workout, etc.

Saturday 100130

1000m row
50 GHD Sit-ups
AMRAP in 6 minutes of "DT"
50 burpees

All exercises are timed except for the third movement which is counted by rounds. You have 6 minutes to complete each station before moving on to the next. If you finish under 6 minutes, you get to rest for the remaining time before starting the next station.


90-Day Challenge ends today! Show up between 9:30 and 11:00 for final weigh-in, measurements, photos, and WOD. Winners will be announced early next week.

Friday 100129

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

I thought I'd show Norberto some love since I talked his wife up yesterday. Check out those guns!

The 90-Day Challenge comes to an end this Saturday! We will take the final weigh-in, measurements, and photos prior to the WOD. Please show up any time between 9:30 and 11:00AM - the earlier the better!

Thursday 100128

Back Squat 1-1-1-1-1-1-1 reps

Bonus...?


Congratulations to Liliana for completing Wednesday's WOD as prescribed - 150 pull-ups, 45-155 pound deadlifts! She may soon be giving Norberto a run for his money...

Wednesday 100127

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups


What did everyone think of the new CrossFit Total WOD from yesterday? Any areas that need improvement?

Tuesday 100126

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Who wants to take a guess at their total score for today's WOD?

Monday 100125

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

We're going to do our best to get everyone through this WOD as prescribed with the row. Don't be upset though if we have to sub in sumo deadlift high pulls...

Mike and Richard show off the new CrossFit Roselle t-shirts. Get them while they last - $12 each. Sorry, Richard, but I couldn't get rid of that chalk dust reflection over your face.