Strength/Skill
Back Squat 7-7-7-7-7 (use same working weight for all sets)

WOD
A: 3 Rounds For Time
10 Burpee Ring Rows
10 Front Squats
10 Box Jumps

B: 3 Rounds For Time
20 Burpee Pull Ups
20 Front Squats 135#/95#
20 Box Jumps 24"/20"

Strength/Skill
Thruster 5-5-5 (warm up to a good working weight. Use same weight for all 3 sets)

WOD
A : For Time: 
21 - 15 - 9 reps of:
Burpees
Goblet Squats
ABMAT Sit Ups

B: For Time: 
21 - 15 - 9 reps of:
Burpee Pull ups
Goblet Squats 55#/35#
Toes To Bar 

 

 

 

 

Congratulations to trainer Emili and his family on their new baby girl.

 

 

 

Aleina Amora Armas Ramirez
March 25, 2014 @ 5:59 am
7 pounds 14 ounces

WOD

A: AMRAP in 10:00
3 Burpees
5 Box Jumps
7 Plate to Overhead
9 ABMAT Situps

B: AMRAP in 15:00
3 Burpee Pull ups
5 Box Jumps (24"/20")
7 Plate to Overhead (45#/25#)
9 Warrior Sit ups

Post Saturday Partner WOD

Thursday 12/27/2012

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.

Please note we will have a slightly different holiday schedule the next week. The following is our schedule for next week:

Monday 12/31 - 9am, 10:30am

Tuesday 01/01 - Closed

Wednesday 01/02 - Saturday 01/05, Normal Hours

Tip for today: You can see other's results on the WOD as they are posted by the trainer. Just go to the "Coming" tab on the main page and click on "Scoreboard". Here you can search daily results  based on the day:
 

 

Strength/Skill

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

 

 

WOD

A:

3 Minutes of Burpee + Jumping Pull Ups
Rest 1:30
2 Minutes of Burpee + Jumping Pull Ups

Rest 1:30
1 Minute of Burpees + Jumping Pull Ups

 

Count Total Reps

 

 

B:

3 Minutes of Burpee Pull Ups
Rest 1:30
2 Minutes of Burpee Pull Ups

Rest 1:30
1 Minute of Burpee Pull Ups

 

Count total reps.

 

 

Friday 10/19/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday 

Reminder to let me know if you'd like a sweatshirt. I will be placing an order next week.

We will only be a 9am session and not a 10:30am session on Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013. 

If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert.  Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Front Squat 5-5-5-3-3-3

WOD A or B, trainer will determine:

A: For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Jumping Pull Ups 

Kettlebell/Dumbell Swings

B: For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Pull Ups 

Kettlebell/Dumbell Swings 60#/35#

Grand Opening Heat.