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.