Friday 11/30/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

 

Strength/Skill

Shoulder Press 5-5-5-3-3-3

 

WOD

 

A: 10 Min AMRAP of:

5 Ring Rows

10 Air Squats

15 ABMAT Situps

 

B:10 Min AMRAP of:

5 Chest to bar Pull-up
10 Air Squats

15 Weighted Sit Ups 55#/35#

 

Saturday morning partner WOD

 

Thursday 11/29/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

New member JJ working on his Zercher Squat

Wednesday 11/28/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill

Back Squat 5-5-5-3-3-3

WOD

A: 3 Rounds for time:

Row 500M

10 Overhead Squats 

B: 3 Rounds for time:

Row 500M
10 Overhead Squats 155 lbs/105 lbs

Tuesday 11/27/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill

Hand Stand Push Ups 5-5-5-3-3-3

WOD

A: For Time

15 Power Cleans
15 Toes to Bar
10 Power Cleans
10 Toes to Bar
5 Power Cleans
5 Toes to Bar

B: For Time

20 Power Cleans 135#/85#
20 Toes to Br
15 Power Cleans 135#/85#
15 Toes to Bar
10 Power Cleans 135#/85#
10 Toes to Bar

Monday 11/26/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

 

Hope everyone had a good Thanksgiving. Props to those that came and worked out on Friday and Saturday. It must have been tough after eating all that food. Its time to get back to work.

 

Strength/Skill
Power Snatch from the ground 3-3-3-1-1-1

 

WOD
 

A: 4 Rounds for time
4 Box Jumps
10 Hand Release Push Ups
10 Ring Rows

B: 7 Rounds for time
4 Box Jumps 30"/24" (do not rush these)
10 Hand Release Push Ups
10 Pull-ups

Tony working on his Zercher Squat.

Friday 11/23/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

WOD

In teams of 2

3 Rounds For Time of:

150 Air Squats

30 Ring Push Ups

24 Pull Ups

Divide work amongst team members as you see fit. Only 1 member working at a time. Must do movements in order.

Spiderman push ups. Love them, hate them, don't mind them?

Thursday 11/22/2012

Happy Thanksgiving!!!

Hope you all have a happy Thanksgiving. Enjoy your time with your friends and families. Be thankful for what you have no matter what it is. 

CrossFit 1013 is thankful for the new and interesting people that have come in through our doors and have worked out with us. 

Reminder we will only have 9am and 10:30am sessions tomorrow and Saturday. Schedule goes back to normal on Monday.

Wednesday 11/21/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Reminder we will be closed Thursday, Thanksgiving Day. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Zercher Squat 3-3-3-1-1-1

WOD

A: For Time

1000m Row

225 Singles

B: For Time

2000m Row

150 Double Unders 

5:30am "Cindy"

Tuesday 11/20/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Rope Climbs (if possible wear high socks)

WOD 

A: 3 Rounds for Time of:

10 Burpees
15 Deadlifts 

20 Box Jumps

B: 3 Rounds for Time of:

20 Burpees

15 Deadlifts (BW)

20 Box Jumps 24"/20"

Eddie working on his bench last week.

Monday 11/19/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Power Snatch (from the ground) 3-3-3-1-1-1
 

WOD

A: 3 Rounds for Time:

250m Row

15 Sumo Deadlift High Pulls

15 Push Ups

B: 3 Rounds for Time:

500m Row

30 Sumo Deadlift High Pulls 75#/55#

30 Push Ups

Tom G and Mardy going at it on wall balls.

 

Friday 11/16/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

Strength/Skill

Bench Press (close grip) 5-5-5-3-3-3

WOD

A: 3 Rounds for Time:

1 Snatch

105 Singles

B: 7 Rounds for Time:

1 Snatch (as heavy as you can manage)

35 Double Unders

Thursday 11/15/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

 

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Tom G on his overhead squat

Wednesday 11/14/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

Strength/Skill

Zercher Squat 5-5-5-3-3-3

WOD

A: 3 Rounds for Time:

10 Spiderman push ups

10 Dumbbell Power Snatches 5/side

10 ABMAT Sit Ups

B: 3 Rounds for Time:

30 Spiderman push ups

30 Dumbbell Power Snatches 15/side 60#/35#

30 ABMAT Sit Ups

Visitor Erin (right) from Green Bay taking in a WOD while in town for business.

 

Tuesday 11/13/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving.

Strength/Skill

Kipping Pull Up Instructional

WOD

A: "1/2 Cindy" 10 Min AMRAP of:

5 Ring Rows

10 Push Ups

15 Squats 

B: "Cindy"

20 Min AMRAP of:

5 Pull Ups

10 Push Ups

15 Squats 

Adam working on his overhead squat.

Monday 11/12/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill
Hang Power Snatch 3-3-3-1-1-1

A: 10 min AMRAP
20 Wall Balls
20 Kettlebell Swings

B: 10 min AMRAP 
20 Wall Balls 20#/14#
20 Kettlebell Swings 55#/35#

Saturday's winning team is team 2 from the 9am session, Paulita, Amie, Nancy and Liliana O. They had an average of 223 total reps. 

Friday 11/09/2012

HAPPY FRIDAY!!!

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill

Weighted Dips 3-3-3-1-1-1

WOD

A: 10 min AMRAP

Dumbbell Get Ups alternate sides. Each side is a rep

B: 10 min AMRAP 

Dumbbell Get Ups alternate sides. Each side is a rep #60/35#

Coach Liliana deadlifting 225 lbs during her CrossFit Total on Tuesday

Thursday 11/08/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Resting after Monday's OHS and Singles

Wednesday 11/07/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

 

 

Strength/Skill

Wall Climbs 3-3-3-1-1-1

 

WOD

 

A: For Time:

10 Dumbbell Thrusters (DBT)

1 Ring Row (RR)

9 DBT

2 RR

8 DBT

3 RR

…..continue reducing thruster reps by one and increasing pull-up reps by 1.

 

 

B: For Time:

10 Dumbbell Thrusters (DBT)

1 Pull Ups (PU)

9 DBT

2 PU

8 DBT

3 PU

…..continue reducing thruster reps by one and increasing pull-up reps by 1.

DBT Rx Weight is 45% of body weght.

 

 

Tuesday 11/06/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

No strength today. 

The wod for today will be the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. This will determine a baseline of where your strength is. When this comes up again you'll be able to determine where you're making gains and where you need to improve.

WOD

CrossFit Total

Squat 1 rep max

Press 1 rep max

Deadlift 1 rep max

Member Erica doing overhead squats for the first time. Not bad.

Monday 11/05/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Strength/Skill

Clean 3-3-3-1-1-1

WOD

A: 3 Rounds for time:

10 Overhead Squats

150 Singles

B: 3 Rounds for time:

10 Overhead squats 135#/95#

50 Double Unders

Coach Liliana doing the CrossFit Enclave WOD and their grand opening this weekend with 2 of the owners.

Friday11/02/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening tomorrow Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community. We will be there after the 10:30am session.

Strength/Skill

Wall Climbs 3-3-3-3-3

WOD

A:For Time:

20 walking lunges

3 box jumps

20 walking lunges

3 box jumps

15 walking lunges

6 box jumps

15 walking lunges

6 box jumps

10 walking lunges

9 box jumps

10 walking lunges

9 box jumps

5 walking lunges

12 box jumps

5 walking lunges

12 box jumps

B: For Time:

20 walking lunges weight in right hand
3 burpee box jumps
20 walking lunges weight in left hand
3 burpee box jumps

15 walking lunges weight in right hand
6 burpee box jumps
15 walking lunges with weight in left hand
6 burpee box jumps

10 walking lunges weight in right hand
9 burpee box jumps
10 walking lunges weight in left hand
9 burpee box jumps

5 walking lunges weight in right hand
12 burpee box jumps
5 walking lunges weight in left hand
12 burpee box jumps

Lunge weight 45#/30#
Box jump 24"/20"

I'm always emphasizing to open your hips violently on your pulls for snatches and cleans. Monty demonstrates great hip pop in this snatch. Notice how open his hips get as the bar elevates. 

Thursday 11/01/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Upcoming Events:

Our friends over at CrossFit Enclave will having their Grand Opening Saturday, November 3, 10am - 2pm. Come join us for a fun WOD or just to meet more of the CrossFit community. We will be there after the 10:30am session.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

 

 

Tabata Something Else