Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

REMINDER - no 5:30pm session tonight only.

Strength/Skill
Work up to a heavy Squat Snatch from the low hang (below knees)

WOD
A: For Time
15 Deadlifts
200m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run 

B: For Time
21 Deadlifts 225#/155#
400m Run
15 Deadlifts 225#/155#
400m Run
9 Deadlifts 225#/155#
400m Run 

REMINDER - Wednesday 5:30pm class canceled this week only.


Strength/Skill
Back Squat 7x5 (same weight across)

WOD
A: For Time:
15-12-6 reps of:
Hang Power Snatches
Ring Rows

B: For Time:
21-15-9 reps of:
Squat Snatches 95#/65#
Chest To Bar Pull Ups

REMINDER - Wednesday 5:30pm class canceled this week only.

Strength/Skill
Sumo Deadlift 1RM
 
WOD
A: EMOMx15
Min 1: 6 Sumo Deadlifts
Min 2: 15 second Hollow Hold 
Min 3: 10 ABMAT Sit Ups

B: EMOMx15
Min 1: 6 Sumo Deadlifts @ 60% of 1RM
Min 2: 30 second Hollow Hold 
Min 3: 10 Toes To Bar

WOD

In Teams of 2 complete:
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 10 minute mark start:
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45#/25# (one athlete works at a time)
at the 22 minute mark start:
14 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45#/25# (one athlete works at a time)

*Score will be total reps of Burpees, GTO and Lunges. 

Happy Friday!!

WOD
A: 3 Rounds For Time:
10 Clean and Jerks
200m Run

B: 3 Rounds For Time:
10 Clean and Jerks 135#/95#
400m Run

Strength/Skill
Chest To Bar Progression
7 sets of 7 reps, :60 rest between sets

Rest Day!

Wednesday 5:30pm class is canceled on 7/30 only. Sorry for the inconvenience. 

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Strength/Skill
Back Squat 7-7-7-7-7 (use same working weight for all sets)

WOD
A: 3 Rounds For Time
10 Burpee Ring Rows
10 Front Squats
10 Box Jumps

B: 3 Rounds For Time
20 Burpee Pull Ups
20 Front Squats 135#/95#
20 Box Jumps 24"/20"

CrossFit Roselle Competition: If you're looking for a teammate for the Best of The Rest Competition in September please let me know we have a few people that wouldn't mind going team.

WOD
A: For Time:
20-15-10-5 reps of:
Wall Balls
Hang Power Snatch

B: For Time in Teams of 2:
50-40-30-20-10 reps of
Wall Balls 20#/14# (11'/10' target)
Power Snatch 95#/65#

Strength/SkillFront Squats 7x5 (same weight for all 7 sets)

WOD

A: EMOMx9

Min 1:  5 OHS with 3 second pause at the bottom, you choose the weight
Min 2:  :45 Elbow Plank hold
Min 3:  5 Ring Rows

B: EMOMx15

Min 1:  5 OHS with 3 second pause at the bottom, you choose the weight
Min 2:  :45 Elbow Plank hold
Min 3:  7 Strict Pull Ups

WOD
In Teams of 2
AMRAP in 20:00
200m Run
10 Mountain Climbers (3 steps + 1 push Up = 1. Non working partner sits in plank position at top of push up)
20 Goblet Squats (non working partners sits at bottom of squat)
40 ABMAT sit Ups

Happy Friday!!!

WOD
A: 3 Rounds for Time:
10 Power Cleans
10 Burpees

B: 5 Rounds for Time:
10 Power Cleans 135#/95#
10 Burpees


Strength/Skill
Floor Press 5-4-3-2-1 (increase weight get to heaviest single)
then
2x20 Dumbbell Shoulder Press

Rest Day!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

CrossFit Roselle is hosting a competition on September 20th and 21st. They have Men and Women RX and Scaled divisions along with Teams RX and Scaled divisions. This is a good competition for us as a newer gym since no regional competitors are allowed to enter. A few of you have expressed interest in signing up. If you'd like to sign up with a team let me know and we can find you a team to get on. The teams have to have at least 1 girl on it. It would be best to have 2 guys and 1 girl if possible. Let me know.
http://www.cfrthebestoftherest.com/
 

Strength/Skill
Front Squat 5x7 (use same weight for all 7 sets)

WOD
A: For Time:
15-9-6 reps of:
Thrusters
Ring Rows
Dips

B: For Time:
21-15-9 reps of:
Thrusters 115#/80#
Pull Ups
Dips

Strength/Skill
Chest To Bar Progression 7x6;  :50 rest between sets

WOD
A: For Time:
15 Front Squats
15 Box Jumps
20 Ring Rows
15 Box Jumps
15Front Squats

B: For Time in Teams of 3:
50 Front Squats 145#/100#
75 Box Jumps 24"/20"
100 Pull Ups
75 Box Jumps 24"/20"
50 Front Squats 145#/100#

*Only 1 athlete works at a time

Thank you all who came out to the combine this weekend. You all made it a great time. CrossFit 1013 represented well. Thanks to all the CrossFit Roselle and CrossFit Enclave members as well.

Strength/Skill
Back Squat 10x3 (use the same weight across all 10 sets)

WOD
A: For Time:
10 Burpees
200m Run
8 Hang Power Snatches
400m Run
8 Hang Power Snatches
200m Run
10 Burpees

B: For Time
20 Burpee Box Jumps 24"/20"
400m Run
10 Power Snatches 115#/80#
800m Run
10 Power Snatches 115#/80#
400m Run
20 Burpee Box Jumps 24"/20"

2nd Annual Combine WOD And BBQ

Come join us for a fun WOD, some food and drinks alongside fun company as We host the 2nd Annual Combine and BBQ with CrossFit Roselle and CrissFit Enclave. 

It's still not too late to sign up for a heat, just click on the RSVP button. 

Bring your family and if possible a little side dish to share. 

Doors open at 9am, 1st heat starts at 9:30am. 

WOD

3 Rounds for Reps:

1:00 Wall Balls 20#/14#

1:00 Hand Release Push Ups

1:00 Kettlebell Swings 55#/35#

1:00 Burpess

1:00 Rest

2nd Annual Combine: Remember tomorrow we have no regular classes. We will be hosting the 2nd annual combine WOD and BBQ. CrossFit Roselle and CrossFit Enclave will be joining us for a BBQ and friendly WOD. We will have a pig roast and drinks after the WOD heats. Remember you do not have to do the WOD to attend. Bring your family and a side dish if possible. Hope to see everyone there. 
If you haven't RSVP'd for a heat assignment and plan on doing the WOD please do so now.


Strength/Skill
Back Squat 5-5-5-5-5-5-5 (use same weight across all sets)

WOD
A: EMOMx10
Odd: 7 Deadlifts
Even: 50 Singles

B: EMOMx12 
Odd: 7 Deadlifts (you chose the weight)
Even: 30 Double Unders


Post WOD
4:00 Plank Hold (accumulate 4:00 of a plank hold on elbows)

Rest Day!!

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please RSVP for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please RSVP for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.


WOD
A: EMOM for as long as possible complete:
3 Thrusters
3 Ring Rows
3 Burpees


B: EMOM for as long as possible complete:
5 Thrusters 75#/55#
5 Pull Ups
5 Burpees


Strength/Skill
Shoulder Press 
EMOMx10: 2 Shoulder Press

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.

Strength/Skill
Back Squat 7-7-7-7-7 (use same weight across)

WOD
A: 3 Rounds For Time:
10 Overhead Squats
15 ABMAT Sit Ups
20 Kettlebell Swings

B: 3 Rounds For Time:
15 Overhead Squats 115#/80#
30 ABMAT Sit Ups
45 Kettlebell Swings 55#/35#

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th.
There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot. 
If possible bring a small side dish or desert. Family is welcome  of course.


Strength/Skill
Front Squats 
10x3 (use the same weight for all 10 sets)

WOD
A: 3 Rounds For Time
10 Ring Rows
10 Thrusters
10 Power Cleans
200m Run

B: 3 Rounds For Time
3 Rope Climbs
10 Thrusters 115#/80#
15 Power Cleans 115#/80#
400m Run

WOD

In Teams of 4 or Less:

5 Round for Reps

1:00 Ring Push Ups

1:00 Warrior Sit Ups

1:00 Kettlebell Swings 55#/35#

1:00 Rest

Count Total Reps

Happy 4th of July!

We Will be Closed Tomorrow July 4th. No Make Up Day Today.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD
A: For Time:
15-9-6 reps of:
Deadlifts
Box Jumps

B: For Time:
21-15-9 reps of:
Deadlift 275#/185#
Box Jumps 30#/24#

Strength/Skill
5:00 Plank Holds on elbows
(accumulate 5:00 of total plank time) 

We Will be Closed July 4th. There will be a regular WOD Thursday. No make up day. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD 

A: 3 Rounds For Time
200m Run
4 Ring Rows
4 Dips
50 Singles

B: 4 Rounds For Time
400m Run
8 Pull Ups
8 Dips
40 Double Unders

Strength/Skill
Front Squat 7-7-7-7-7 
Warm up to 1 working weight for all 5 sets of 7.

We Will be Closed July 4th. There will be a regular WOD Thursday. No make up day. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD
A: For Time:
15-10-5 reps/calories
Power Snatch
Calorie Row

B: For Time:
30-20-10 reps/calories
Power Snatch 95#/65#
Calorie Row

Strength/Skill
Shoulder Press
EMOMx10:  2 Shoulder Press