Schedule Change This Week:
Tuesday 6/17 = 5:30pm and 6:45pm classes are canceled. 
Wednesday 6/18 = 5:30pm canceled
  
2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Team
Teams of 3 complete:
50 Calorie Row – each must do at least 15 cals
50 Box Jumps
50 Thrusters
50 ABMAT Sit Ups
50 Thrusters 95#/65#
50 Box Jumps
50 Cal Row- each must do at least 15 cals

B: For Team
Teams of 3 complete:
100 Calorie Row – each must do at least 15 cals
100 Box Jump Overs 24"/20"
100 Thrusters 95#/65#
100 Toes To Bar
100 Thrusters 95#/65#
100 Box Jump Overs 24"/20"
100 Cal Row- each must do at least 15 cals

 

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

 

Paleo Challenge Day 22

Note: It will be super hot this week so bring a towel with and drink plenty of water.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment

Strength/Skill
Tire 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

Busy 4pm

Monday 10/29/2012

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


Strength/Skill
Bench Press 3-3-3-1-1-1


WOD 

A: For Time:
40 Singles
10 Box Jumps
10 Swings
10 Knee Tucks
10 Push-up
10 Dumbbell Snatches 5/side from the floor
10 Burpees
10 Wall Ball

B:For Time:
20 Double Unders
20 Box Jumps 24"/20"
20 KB Swings (55/35)
20 Toes-to-Bars
20 Ring Push-up
20 Dumbbell Snatches 10/side from the floor (60/35)
20 Burpees
20 Wall Ball 20#/14#

Member Liliana Rivera front squatting 175lbs.