Strength/Skill
Front Squat 3x3 (hold the bottom position for 10 seconds)

WOD
A:  3 Sets of the following complex:
Hang Squat Clean + Squat Clean + Push Press+
Hang Squat Clean + Squat Clean + Push Jerk +
Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 9 reps. Rest as needed between sets and increase weight on each set.

B: "The Big Clean Complex"
6 Sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press+
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, its allowed - just pick up the bar right away. Rest as needed between sets and increase weight on each set.

WOD
A: For Time:
400m Run
25 Wall Balls
20 Box Jumps
15 Burpees
10 Hang Power Snatches

B: For Time:
1 Mile Run
50 Wall Balls 20#/14#
40 Box Jumps 24"/20"
30 Burpees
20 Power Snatches 95#/65#

HAPPY FRIDAY!

Strength/Skill

Back Squat 1RM

WOD

A: For Time:

3 Clean and Jerks

3 Rounds of Cindy (5 Ring Rows, 10 Push Ups, 15 Air Squats)
500m Row
3 Rounds of Cindy (5 Ring Rows, 10 Push up, 15 Air Squats)
3 Clean and Jerks

B: For Time:

5 Clean and Jerks 135#/95#

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 135#/95#

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.


We are starting to get a few more people coming in. Please do not RSVP if you think you might not be able to make it or to just to save a spot in case you come in. We have people on waiting lists. Thanks

WOD

A: 3 rounds for time of: 

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

B: "DT"

5 rounds for time of:
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

*Compare to 5/28/2013

Strength/Skill

Front Squat 1RM

WODS

A: EMOM x 8:00

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 3 Ring Rows + 3 Box Dips

B: EMOM x 14:00

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 5 Pull-ups + 5 Ring dips

John's team, "Two Jerks and a snatch" took 5th in the team scaled division this weekend. Eddie took 4th in the men's scaled division.

Great job to everyone that competed in CrossFit Roselle's Best Of The Rest competition this weekend. It was great cheering/coaching everyone on. You guys made 1013 proud. Congratulations to Jamie for taking 1st place in the women;s scaled division. Great job to Rosanna Le, Allie and Amy Ancona, Tom Kapustka , Eddie Idris, Angel Vasquez, John Yurchik, Steve Niehoff, Sam Krawiec, Elda Bonilla, Mary Caffero for doing a great job.


A: 3 Rounds For Time
15 Calorie Row 
15 Kettlebell Swings
15 Box Jump

B: 3 Rounds For Time
30 Calorie Row
30 Kettlebell Swings 55#/35#
30 Box Jump 24"/20"

Happy Friday!!

Strength/Skill
Medball Side Throws 3x10 (each side)

WOD
A: Not for Time. 2 Rounds
10 DeadLifts
10 Sumo Deadlifts
10 Stiff Leg Deadlifts
10 Russian Kettlebell Swings

B: With a Partner Complete 2 Rounds, Not for Time:
20 DeadLifts, 185#/135#
20 Sumo Deadlifts, 185#/135#
20 Stiff Leg Deadlifts, 185#/135#
20 Kettlebell Swings 70#/55#
One partner completes all 20 reps of a movement while the other rests then switch.

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.

Strength/Skill
Front Squat 5RM

WOD
A: For Time:
200m Run
15 Walking Lunges
20 Wall Balls
25 Kettlebell Swings
30 Calorie Row

B: For Time:
400m Run
30 Overhead Walking Lunges 35#/25#
40 Wall Balls 20#/14#
50 Kettlebell Swings 55#/35#
60 Calorie Row

Saturday 10:30am Class Canceled - this week 9/20 only. We have a few members competing in this weekend's Best of the Rest Competition at CrossFit Roselle. Come cheer them on. 

Strength/Skill
Jerk 3-3-3-3-3 (increase weight if form allows)

WOD
A: AMRAP in 8:00
5 Clean and Jerks
9 Ring Rows
20 Lateral Jumps Over the Bar

B: AMRAP in 12:00
7 Clean and Jerks 115#/75#
13 Ring Rows
50 Lateral Jumps Over the Bar

Strength/Skill
Back Squat 5RM

WOD
A: 3 Rounds For Time
10 Dumbbell Snatches (you pick the weight)
200m Run

B: 5 Rounds For Time
10 Dumbbell Snatches, alternating arms (you pick the weight)
200m Run

Happy Friday!!

Strength/Skill
Front Squat 7RM

WOD
A: 5 rounds On the 3:00
200m run
9 Knee Tucks

B: 7 rounds On the 3:00
Run 400m
5 Toes To Bar
Record times for every round. Your score will be your slowest round. 

Our daughter Nysa is the only girl on her soccer team. A Dad caught this cool moment.

Rest Day!

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off. Bring a small side dish or appetizer if you'd like. Bring a lawn chair as well.

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.

http://www.nbc.com/the-biggest-loser/contestants/season-16/toma-dobrosavljevic

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off. Bring a small side dish or appetizer if you'd like. Bring a lawn chair as well.

Strength/Skill

Back Squat 7RM

WOD

A: 3 rounds of: 
AMRAP 3:00

3 Power Cleans
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

B: 5 rounds of:   
AMRAP 3:00

3 Power Cleans 135#/95#
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off.

A: Teams of 2,
AMRAP 15
8 Thrusters
18 Ring Rows
11 Box Jumps

B: Teams of 2,
AMRAP 31: 
6 Thrusters 115#/80#
4 Rope Climbs
9 Box Jumps 30#/24#
*One partner always running 400m

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off.

Strength/Skill

Front Squats 10x3 (same weight across)

WOD

A: 3 Rounds for Time

50 Single Unders

20 Air Squats

15 Calorie Row

B: 3 Rounds for Time

75 Double Unders

50 Air Squats

25 Calorie Row

*Compare to 6/23/2014

RxBars are in for those that are interested. 

Strength/Skill
Deadlift 1RM
then
Front Squat 7x5 (same weight across)

WOD
A: EMOMx5
3 Squat Cleans

B: EMOMx7
3 Squat Cleans - you choose the weight

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
Row 500m for Time

WOD
A: For Time:
400m Run
15 Shoulder Press
400m Run
12 Shoulder Press
400m Run
9 Shoulder Press

B: For Time:
800m Run
21 Unbroken* Shoulder Press 95#/65#
800m Run
18 Unbroken* Shoulder Press 95#/65#
800m Run
15 Unbroken* Shoulder Press 95#/65#

* 200m run penalty ever time the shoulder press is broken.

Strength/Skill
Front Squat 5x7 (same weight across)

WOD
A: 5 Rounds For Time:
3 Hang Power Snatches
10 Wall Balls

B: 10 Rounds For Time:
3 Power Snatches 115#/80#
15 Wall Balls 20#/14#

Labor Day!

WOD

Teams of 3:
Relay For Time
30 Calorie Row
30 burpees over the bar
30 Hang Power Cleans 115#/80#
30 Warrior Sit Ups
400m Run

1st team member starts on the rower. Other wait. When the member gets to the hang power cleans the next member can start the row and so on. Time team is done when all 3 members are back from the 400m run.