Strength/Skill
Deadift 5-5-5  (Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

WOD
A: 3 Rounds for Time
10 One-Arm Dumbbell/Kettlebell Snatches (alternating arms each rep)
200m Run 

B: 4 Rounds for Time 
10 One-Arm Dumbbell/Kettlebell Snatches 70#/50# (alternating arms each rep)
200m Run

Monday 10/22/2012

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 this week.

We will only be a 9am session and not a 10:30am session this 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

Bench Press 5-5-5-3-3-3

 

 

WOD A or B Trainer will determine

 

A: 12 Minute AMRAP

10 Dumbbell Power Snatches (5 on each side)

10 Box Jumps 

 

B: 12 Minute AMRAP

10 Dumbbell Power Snatches (60#/35, 5 on each side)

10 Box Jumps 24"/20"

 

 

 "Annie"