Strength/Skill
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

WOD 
A: 5 Rounds of:
In 2 mins complete:
100m Run
5 Deadlifts
Max reps of Single unders in the remaining time
Rest 1 minute between rounds, score is total number of Single Unders

B: 7 Rounds of:
In 2 mins complete:
200m Run
7 Deadlifts 275#/195#
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of Double Unders

Hoodies - please let me know ny Friday if you're interested in a hoodie. Price is $35. They are unisex. You can email me or put your name on the sign up sheet on top of the water cooler.

Strength/Skill
Snatch Balance 3x3 (Work on movement not heavy weight)

WOD
A: 3 Rounds For Time
400m Run
15 Ring Rows
12 Hang Power Snatches

B: 3 Rounds For Time:
400m Run
21 Pull Ups
12 Hang Squat Snatches 95#/65#

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

Happy Friday!!

Strength/Skill
Front Squat 7RM

WOD
A: 5 rounds On the 3:00
200m run
9 Knee Tucks

B: 7 rounds On the 3:00
Run 400m
5 Toes To Bar
Record times for every round. Your score will be your slowest round. 

Our daughter Nysa is the only girl on her soccer team. A Dad caught this cool moment.

Strength/Skill
Row 500m for Time

WOD
A: For Time:
400m Run
15 Shoulder Press
400m Run
12 Shoulder Press
400m Run
9 Shoulder Press

B: For Time:
800m Run
21 Unbroken* Shoulder Press 95#/65#
800m Run
18 Unbroken* Shoulder Press 95#/65#
800m Run
15 Unbroken* Shoulder Press 95#/65#

* 200m run penalty ever time the shoulder press is broken.

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

Strength/Skill
Deadlift 3 Rep Max

WOD
A: EMOMx7
Odd: 5 Deadlifts 
Even: Run 50m

B: EMOMx14
Odd: 5 Deadlifts 70% of 3RM
Even: Run 100m

Happy Friday!!

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

WOD
A: 15-9-6 reps of:
Front Squats
Kettlebell Swings 
200m Run after each round

B: 21-15-9 reps of:
Front Squats 135#/95#
Kettlebell Swings 70#/55#
400m Run after each round

REMINDER - no 5:30pm session tonight only.

Strength/Skill
Work up to a heavy Squat Snatch from the low hang (below knees)

WOD
A: For Time
15 Deadlifts
200m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run 

B: For Time
21 Deadlifts 225#/155#
400m Run
15 Deadlifts 225#/155#
400m Run
9 Deadlifts 225#/155#
400m Run 

Happy Friday!!

WOD
A: 3 Rounds For Time:
10 Clean and Jerks
200m Run

B: 3 Rounds For Time:
10 Clean and Jerks 135#/95#
400m Run

Strength/Skill
Chest To Bar Progression
7 sets of 7 reps, :60 rest between sets

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"

Cubs Rooftop Outing: If anyone is interested a few of us will be going to a Cub's Rooftop game. The date is Saturday August 23rd at 1:20 vs. Baltimore Orioles. The price is $140 per person. The price includes all food and drinks starting 1/2 hour before the game starts. We've done this rooftop before www.3700WrigleyRooftop.com. Its a very cool time. Let me know if you're interested.

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. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

Strength/Skill
Cleans
work up to a 3-rep Unbroken Hang Squat Cleans

WOD
A: 3 Rounds For Time
200m Row
200m Run
2 minute rest between rounds

B: 3 Rounds For Time
500m Row
400m Run
4 minute rest between rounds

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 9am and 10:30am classes canceled. 
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

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 Time:
10-9-8-7-6-5-4-3-2-1 
Hang Power Cleans
200m Run after every set of Power Clean

B: For Time:
10-9-8-7-6-5-4-3-2-1 
Power Cleans, 135#/95#
200m Run after every set of Power Clean

Strength/Skill
100 Warrior Situps (Not for Time)

Schedule Change Next Week Only - Monday 6/9 5:30pm and 6:45pm classes are canceled. 

Saturday 6/14 9am and 10:30am classes canceled. Sorry for the inconvenience.

WOD
A: 3 Rounds For Time:
200m Run
11 Burpees

B: 3 Rounds For Time:
400m Run
21 Burpees

Strength/Skill
EMOMx7:  2 Hang Squat Cleans, drop after each rep so each rep can be done as a single.

 

Schedule Change 6/9. Monday 6/9 5:30pm and 6:45pm classes are canceled only. Sorry for the inconvenience. 

WOD  
A: AMRAP 10:00
7 Power Cleans
7 Burpees
200m Run

B: AMRAP 15:00
7 Power Cleans, 135#/95#
7 Burpees
200m Run

Strength/Skill
A.  3×8 Strict Press, same weight for all 3 sets
B.  3×5 Push Press, same weight for all 3 sets
C.  3×3 Push Jerk, same weight for all 3 sets

HAPPY FRIDAY!!

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation or just let me know you'll be coming.

WOD 
A:For Time: 
400M Run
25 Ring Rows
50 Push ups
75 Air Squats
400M Run

B: "Half Murph" For Time: 
800M Run
50 Pull-ups
100 Push ups
150 Air Squats
800M Run

Katie working on her overhead squat.

HAPPY FRIDAY!

Headbands Are In - We currently have navy blue headbands available.

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.  

Strength/Skill

Turkish Get Ups 3-3-3

WOD

A: For Time: 
400m Run
25 Thrusters
15 Ring Rows
10 Burpee to Bumper plate (jump on a bumper plate)

B: For Time: 
800m Run
50 Thrusters 45#/35#
25 Pull-ups
15 Burpee to Bumper plate (jump on a bumper plate)

Skill/Strength
Shoulder Press 3-3-3-1-1-1

WOD
A: AMRAP in 12 Minutes of:
15 Kettlebell Swings
400m Run

B: AMRAP in 20 Minutes of:
20 Kettlebell Swings 55#/35#
400m Run 

 

How do everyone's shoulders, wrists and elbows feel today? Good job to everyone for tackling yesterday's WOD. It was a tough one. The overhead squat is a very uncomfortable movement and you all did great not letting it scare you.

We have quite a few new people coming around. If you see a new person please introduce yourself and make them feel at home. Tell them a little bit about yourself.

Strength/Skill
Weighted Dips 5-5-5-3-3-3

WOD
A: 3 Rounds for Total Time (of runs) and reps:
Run 400m
Max Effort Knee Tucks
Rest 2:00 minutes

B: 4 Rounds for Total Time (of runs) and reps:
Run 400m (all out)
Max Effor Unbroken Toes To Bar
Rest 2:00 minutes

Please start using these wipes to wipe down equipment after your workout. This includes pull up bars, lifting bars, kettlebells, dumbbells, abmats, etc... They are sitting right uner the whiteboard. Thank you.

HAPPY FRIDAY!

Strength/Skill
Max Height Box Jump

WOD
A: 3 Rounds for time:
5 Manmakers (40/20)
400M Run

B: 5 Rounds for time:
10 Manmakers 40#/20#
400M Run

Happy Friday!!

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


WOD
A: AMRAP in 10:00
10 Kettlebell Swings
400M Run


B: AMRAP in 20:00
20 Kettlebell Swings 55#/35#
400M Run

 El Morimoto!!!