Strength/Skill
Back Squat 3x3 (Same weight across)
Then
Sumo Deadlift Heaviest 3 rep

WOD
A: EMOMx12
Odd: 5 Sumo Deadlifts + 10 Air Squats + AMRAP Singles
Even: Rest

B: EMOMx14
Odd: 5 Sumo Deadlifts 275#/195# + 12 Air Squats + AMRAP Double Unders
Even: Rest
*Score will be total number of Double Unders

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour. 

Hoodies are in. 

Strength/Skill 
Back Squat 8x2 (same weight across) 

WOD 
A: 15-10-5 
Medball Cleans 
Shoulder press 

B: 30-20-10 Squat Cleans, 135/95 
15-10-5 Strict Hand Stand Push Ups 

*if you cannot do strict hspu's you will pick a weight and do shoulder presses instead. You will only use one bar. 

The Biggest Loser - next viewing party. Please, please join us at Addison Trail High School next week, Oct 23rd, at 6pm for a large photo shoot opportunity on Toma's old soccer field followed by the viewing of the next episode in the school Auditorium!
Daily Herald has confirmed their participation...profession photographer AND possible video.
#teamtoma tshirts are NOT required BUT if you have one, please wear it!! If you don't have one and do have a CrossFit 1013 shirt where that. Bring your family, friends, friends of friends...honestly, the more the merry, merrier. Should be fun.

 WOD 

A: For Time:
15 Ring Rows
250m Row
15 Overhead Squats
400m Row
15 Overhead Squats
250m Row
15 Ring Rows

B: For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats 115#/80#
800m Row
15 Overhead Squats 115#/80#
400m Row
30 Chest-to-Bar Pull-Ups

Strength/Skill 
Back Squats 5x5 (same weight across) 

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#

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

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.

Happy Friday!!

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Back Squat 10x3 (same weight across)

WOD
A: 3 Rounds for Time:
8 ABMAT Sit Ups
5 Thrusters
10 Walking Lunges

B: 4 Rounds for Time:
8 Toes To Bar
8 Thrusters 75#/55#
14 Barbell Walking Lunges 75#/55#

HYDRATE - It's HOT in the gym so please hydrate before working out today. If possible bring a towel as well. 

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Back Squat 5x7 (Use same weight across)

WOD
A: For Time:
500m Row
25 Thursters
15 Ring Rows

B: "Jackie"
For Time:
1000m Row
50 Thursters 45#/35#
30 Pull Ups

Compare to 11/08/2013

Strength/Skill
Back Squat 10x3 (same weight across)

WOD
A: Ascending Ladder AMRAP in 10:00
20 Singles + 1 Hang Power Snatch
20 Double Unders + 2 Hang Power Snatch
20 Double Unders + 3 Hang Power Snatch
20 Double Unders + 4 Hang Power Snatch
*Keep increasing Hang Power Snatches 

B: Ascending Ladder AMRAP in 10:00
20 Double Unders + 1 Power Snatch (115#/80#)
20 Double Unders + 2 Power Snatches  (115#/80#)
20 Double Unders + 3 Power Snatches (115#/80#)
20 Double Unders + 4 Power Snatches (115#/80#) 
*Keep increasing Power Snatches

Congratulations to our 2 tandem teams that competed in this weekend's Tandem Throwdown competition at CrossFit Arlington Heights. Tandem team Jamie McGowan and Dean Budde placed 20th overall out of 54 teams. Tandem team Sam Krawiec and Adriel Ruiz placed 40th. Both teams did very well and represented us great.

Strength/Skill
Back Squat 7x5 (same weight across

WOD
A: For Time:
8 Thrusters 
8 Hang Power Cleans
8 Push Press
8 Overhead Squats
8 Front Squats
*Every minute on the minute do 2 burpees

B: For Time:
17 Thrusters 
17 Hang Power Cleans
17 Push Press
17 Overhead Squats
17 Front Squats
*Every minute on the minute do 3 burpees
Weight = 95#/65#

Happy Friday!!

WOD

A: 3 Rounds For Time:

200m Run

15 Kettlebell Swings

9 Ring Rows

B: "Helen"

3 Rounds For Time:

400m Run

21 Kettlebell Swings 55#/35#

12 Pull Ups

Strength/Skill

Back Squat 5x7 (same weight across)

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

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: 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)

Happy Friday!!

North Central Regionals start today. I'll be judging all weekend. Come out and check out some of these athletes compete to make it to the CrossFit games in California. 

Girls' Tanks - Girls' racerback tanks are in. They're $27 each. These are not printed they are dyed so the logo will never crack or fade its part of the material. Cool new method. They came out better than I though. They will be at the gym on Monday.

Strength/Skill
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: For Time:
15 Back Squats
500m Row
15 Burpees 

B: For Time:
30 Back Squats @ body weight
1000m Row
30 Burpees

Last day for the push up challenge is Tomorrow. Hope everyone got in all their push ups.

Strength/Skill
Back Squat 5-5-5 (add 5lbs to your last working weight)
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to your last working weight)

WOD
A: For Time
3 Rounds of:
Run 400m
25 Straight Legged Deadlifts 45#/35#
25 ABMAT Sit Ups 

B: For Time
3 Rounds of:
Run 400m
50 Straight Legged Deadlifts 45#/35#
50 ABMAT Sit Ups

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds For Time
5 Shoulder Press
10 Box Jumps
15 Knees Tucks
20 ABMAT Sit Ups

B: 3 Rounds For Time
10 Shoulder Press (75% of your last working weight)
15 Box Jumps 30"/24"
20 Knees to Elbows
25 Hand Release Push Ups
 

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

Then

Shoulder Press 5-5-5 (Add 2lbs - 2.5lbs to last working weight) 

WOD

A: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press

15 ABMAT Sit Ups

B: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press (use your working weight from strength)

15 Sit Up Get Ups 45#/25#

Happy Friday!!!

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: AMRAP in 10:00 of:
5 Banded Pull Ups
10 Push Ups
10 Goblet Squats
10 Burpee Box Jumps

B: AMRAP in 20:00 of:
5 Strict Pull Ups
10 Ring Push Ups
15 Goblet Squats 55#/35#
20 Burpee Box Jumps 24#/20# 

After a month off, Mori comes back to a tough WOD.

Hope everyone was able to get in their 200 push ups through out the weekend. Here's a tip from some of the girls last week. If you're trying to get your 100 push ups all done at once you can do the following: 1 set of 10, 2 sets of 9, 2 of 8, 2 sets of 7, 2 sets 6, 2 sets of 5, 2 sets 4, 2 sets of 3, 2 sets 2, 2 sets of 1 and get them all done. Another way to play with your mind


Strength/Skill

Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds for Time
5 Shoulder to Overhead
10 Squat Jumps
15 Mountain Climbers
20 ABMAT Sit Ups

B: 5 Rounds for Time

5 Shoulder to Overhead 135#/95#

10 Squat Jumps

15 Mountain Climbers

20 Warrior Sit Ups