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 10/01/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

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

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. 

Strength/Skill
Zercher Squat 3-3-3-1-1-1


WOD A or B, trainer will determine:

A:12 Minute AMRAP
10 KB Power Snatch (5 each arm)
10 Knee Tucks
10 hand release pushups

 B: 15 Minute AMRAP
10 KB Power Snatch 55#/35#
10 KTE
10 Spiderman Pushups 

Post rounds completed to comments.