Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Remember
Tuesday (New Years Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill
Back Squat
5-5-5-5-5

WOD
A: AMRAP in 10:00 
150m Row
30 Swings

B: AMRAP in 15:00 
150m Row
30 Swings 55#/35#

Happy Friday!

Reminders

New Years Week Hours:

Monday - Regular Hours
Tuesday (New Years Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Strength/Skill

Back Squat 8-8-8-8

WOD

A: AMRAP IN 10:00

Row 200m

5 Box Jumps

10 Ring Rows

10 ABMAT Sit Ups

B: AMRAP in 15:00

Row 200m

5 Box Jumps 30"/24"

10 Pull Ups

10 Warrior Sit Ups

WOD

A: 5 Rounds for time: 
5 Thrusters
5 Ring Rows
5 Burpees

B: 10 Rounds for time: 
5 Thrusters 95#/65#
5 Strict Pull ups
5 Burpees

Merry Christmas!

Merry Christmas to all from CrossFit 1013

REMINDER - we're closed tomorrow, Christmas Day. 

WOD:
"CrossFit Poker"

AMRAP in 15:00
Joker - 500m Row
Spades – Toes To Bar
Hearts - Shoulder to Overhead 95#/65#
Clubs - Box jumps 24"/20"
Diamonds - Kettlebell Swings 55#/35#
Card value = reps
Face cards = 10
Aces of any suit = 25 Double Under or 50 Singles
Add up total reps for score
 

 

REMINDER - Hours this week are as follows:

Christmas Week Hours:
Monday - Regular Hours
Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill
Deadlift 5-5-5-3-3-3

WOD
A: AMRAP in 10:00
5 Power Clean
25 Singles 

B: AMRAP in 15:00
5 Power Clean 185#/120#
25 Double Unders

 

Happy Friday!!

Christmas Week Hours:
Monday - Regular Hours
Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill 
Back Squat 3-3-3-3-3

WOD 
A: 3 Rounds for time of:
10 Wall balls
10 Burpees
10 KB Swings 

B: 5 Rounds for time of:
10 Wall balls, 20#/14#
10 Burpees
10 KB Swings, 55#35#
-
Post-WOD:  Ring push-ups, ME x 2

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.

Christmas Week Hours:
Monday - Regular Hours

Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Who's sweat mark is this?

 

Strength/Skill 
Turkish get-ups, 4-4-4-4-4 (2 consecutive reps each arm)

WOD
A: 3 Rounds for time of:
5 Deadlifts
10 DB push-presses (5 each arm)

B: 5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Kettlebell push-presses (5 each arm), 55#/35#

Post WOD:  Pistols, 40 total, alternating legs each rep.  (Use progressions)

Strength/Skill

Hang Power Clean 2-2-2-2-2-2

WOD
A:  For time:
500m row
25 Knee Tucks
25 KB swings
50 Singles
25 Abmat sit-ups
25 Sumo deadlift high pulls
25 Push Ups

B:  For time:
500m row
50 V-ups
50 KB swings, 55#/35#
50 Double unders
50 Abmat sit-ups
50 Sumo deadlift high pulls, 45#/35#
50 Hand Release Push Ups

Strength/Skill
Back Squat 5-5-5-5-5

WOD 

A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups

B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups

Compare to 01/30/2013

Happy Friday!!

Strength/Skill
Shoulder Press 3-3-3-1-1-1

WOD

A: For time:  
15 Burpees
75 Singles
Row 1000m

B: For time: 
50 Burpees
100 Double Unders
Row 1200m

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.

WOD

A: As many rounds as possible in10:00
5 Ring Rows
10 Push ups
15 Air Squats

B: "Cindy" 
As many rounds as possible in 20:00
5 Pull ups
10 Push ups
15 Air Squats

Compare to 11/13/2012

WOD

A: For time: 
10 Thrusters
10 Sumo Deadlift High Pulls
10 Push Jerks
10 Overhead Squats
10 Front Squats

B: "Air Force" 
For time: 
20 Thrusters 95#/65#
20 Sumo Deadlift High Pulls, 95#/65#
20 Push Jerks 95#/65#
20 Overhead Squats 95#/65#
20 Front Squats 95#/65#

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

WOD

Deadlift 5-5-5-3-3-3
Adding weight to each set arriving at your best 3 rep max.

Then

Single Leg Romanian Deadlift 25 each side (use kettlebell or dumbell just short of fail)

Then

50 Sit Up Get Ups

Happy Friday!

WOD
A: Every 1:00 on the 1:00 for 10:00 perform: 
5 Front Squats 
4 Burpees 

B:Every 1:00 on the 1:00 for 15:00 perform: 
5 Front Squats 135#/95#
4 Burpees 

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.

Sweatshirts are in. We have some extra if you didn't order and would like one let me know.

WOD
Adding weight to each set 
Standing Press 5-5-5
Push Press 3-3-3
Jerk 1-1-1

Then AMRAP in 4:00 
Air Squats

A: 3 Rounds  
Row 300m
15 Hang Power Snatch 

3:00 Rest 

B: 5 Rounds
Row 500m
15 Hang Power Snatch 115#/65#
3:00 Rest

Compare to 10/28/2013

Sweatshirts will be in this afternoon. Bring your money if you ordered one or look for Norberto if you already paid for yours.

Reminder that the size cap on the 5pm and 6:15pm is now 10 instead of 12. The cap on the new classes, 5:30pm and 6:45pm classes is 8. New classes start today. If an earlier class is full RSVP for the next class.

WOD
A: 10 Rounds for Time: 
15 Kettlebell Swings
4 Air Squats

B: 15 Rounds for Time: 
25 Kettlebell Swings 55#/35#
4 Pistols (2 right/2 left)

*Sub 8 Air Squats for pistols or assisted pistols.

Happy Friday!!

NEW WODBook is available. When you go to RSVP please create and account to activate it. This has been a long awaiting feature for us that will now allow you to see, edit, delete your benchmarks and WOD results. Please start using it as it will come in handy. 

NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding  5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only. 

WOD

For time in teams of 2

5 rounds 

60 Double unders

10 Hang power cleans 95#/65#

20 Front squats 95#/65#

30 Mountain climbers

Happy Thanksgiving!!

On behalf of the Olalde family we want to thank all of you for being part of CrossFit 1013. We have a great group of members. We value each and everyone of you and are very grateful to be able to train and work with all of you.
Happy Thanksgiving we hope you enjoy the day off with your families.

Reminder we will only have 9am and 10:30am sessions tomorrow.

NEW WODBook is available. When you go to RSVP please create and account to activate it. This has been a long awaiting feature for us that will now allow you to see, edit, delete your benchmarks and WOD results. Please start using it as it will come in handy. Familiarize yourselves with its functionality. 

Thanksgiving Week Hours: Wednesday 11/27 - no 7:30pm session (get together starting at 7:30pm) Thursday 11/28 - Closed Friday 11/29 - 9am and 10:30 sessions only.  

NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding  5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only. 

"Morrison"
In teams of 2
50-40-30-20 and 10 rep rounds of:
Wall balls 20#/14#
Box jumps 24"/20"
Kettlebell swings 55#/35#

We will scale for A version. 

Note: 6:15pm session tonight is NOT canceled. If you're RSVP'd for tonight at 6:15pm go ahead and come in. 

NEW WODBook is available. When you go to RSVP please create and account to activate it. This has been a long awaiting feature for us that will now allow you to see, edit, delete your benchmarks and WOD results. Please start using it as it will come in handy. Familiarize yourselves with its functionality. 

Thanksgiving Week Hours: Wednesday 11/27 - no 7:30pm session (get together starting at 7:30pm) Thursday 11/28 - Closed Friday 11/29 - 9am and 10:30 sessions only.  

NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding  5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only. 

WOD
A: For Time
30 Hand Release PUSHUP
25 Kettlebell Swings
20 Air Squats
15 ABMAT Sit Ups
10 Box Jump
5 Hand Release BURPEES

B: For Time:
60 Hand Release PUSHUP
50 Kettlebell Swings 55#/35#
40 Air Squats
30 Toes To Bar
20 Box Jump 24"/20"
10 Hand Release BURPEES

NEW WODBook is available. When you go to RSVP please create and account to activate it. This has been a long awaiting feature for us that will now allow you to see, edit, delete your benchmarks and WOD results. Please start using it as it will come in handy. Familiarize yourselves with its functionality.

Thanksgiving Week Hours: Wednesday 11/27 - no 7:30pm session (get together starting at 7:30pm) Thursday 11/28 - Closed Friday 11/29 - 9am and 10:30 sessions only.

NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding  5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only.



WOD
A: AMRAP in 10:00
60 Singles
10 Ring Rows
3  Barbell GTO


B: AMRAP in 15:00
30 Double Unders
10 Pull-ups
3  Barbell GTO 155#/100#


Scale accordingly.

Happy Firday!!

Groupon Purchasers - Your Groupon sessions expire this weekend. Please send an email to nolalde@crossfit1013.com if you would like to continue membership with us.
  
Thanksgiving Week Hours:
Wednesday 11/27 - no 7:30pm session
Thursday 11/28 - Closed
Friday 11/29 - 9am and 10:30 sessions only.


WOD
A: AMRAP in 10:00
5 Wall Ball
7 Hang Power Clean
9 Ring Rows
11 Air Squats

B: AMRAP in 15:00 
5 Wall Ball 20#/14#
7 Deck Power Clean 155#/100#
9 Pull-ups
11 Air Squats

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.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in tomorrow.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 
 
New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22. 

Strength/Skill

Overhead Squats 3-3-3-1-1-1

WOD 
A: Row 250m then

50-40-30-20-10 reps of

Singles

Sit ups 


B: Row 500m then

"Annie"

50-40-30-20-10 reps of

Double Unders

Sit ups 

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  

WOD

A: AMRAP in 10:00
9 Deadlift
12 Push Ups
15 Box Jumps

B: AMRAP in 15:00 
9 Deadlift 155#/105#
12 Push Ups
15 Box Jumps 24"/20"

Compare to 09/10/2013

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  

Strenght/Skill
Deck Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set.  Get to your best effort for the day. We will score the sum of all your singles)

WOD
AMRAP in 10:00
Kettlebell Swings 55#/35#

Pat Sheehan putting up a new PR on his deadlift at 295.

Happy Friday!!

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  


WOD

"CrossFit Total"
Find a max single in: 
Back Squat
Standing Press
Deadlift
Sum of all three

New hoodies place your order.

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.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  

New hoodies. Place your order to nolalde@crossfit1013.com

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 


New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.

Strength/Skill 
Deck Snatch 2-2-2-2-2-2-2-2

WOD
A: AMRAP in 10:00
60 Singles
15 Power Snatches

B: AMRAP in 10:00
30 Double Unders
15 Power Snatches 75#/55#

These are the new hoodies we'll be ordering.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 


Strength/SkillTire Flips :30 - :30 - :30
(3 Sets of as many tire flips as possible in 30 second)

WOD
A: For Time 
500M Row
25 Box Jumps
20 DB Power Snatch
15 Push Up
10 Ring Rows
10 Knee Tucks

B: For Time
1000m Row
50 Box Jumps 24'/20"
40 DB Power Snatch (20/side) @ 20% of body weight
30 Spiderman Push Ups
20 Ring Rows
10 Toes to Bar  

Compare to 07/16/2013

 

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. Today we will do a WOD honoring America's Veterans along with CrossFits around the country.


WOD

9 minute AMRAP

30 Double Unders

11 sit-ups

11 air squats

30 Double Unders

22 sit-ups

22 air squats

30 Double Unders

33 sit-ups

33 air squats

add 11 to the sit-ups and air squats for each additional round

2-minute rest

then

9 minute AMRAP

30 Double Unders

11 pushups

11 box jumps 24"/20"

30 Double Unders

22 pushups

22 box jumps 24"/20"

30 Double Unders

33 pushups

33 box jumps 24"/20"

add 11 to the pushups and box jumps for each round

Good job to this group on representing 1013 at the Battle of the Burbs.

WOD 

A: For Time: 
500m Row
25 Thrusters
15 Ring Rows

B: "Jackie"
For Time: 
1000M Row
50 Thrusters 45#/35#
30 Pull ups

*Compare 5/22/2013

Then

Turkish Get Ups 5 x 5 (Select load based on current level of athletic fitness)  No failed reps.

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.