Thank You - to everyone that did my Mom's WOD yesterday.

Strength/Skill
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails

WOD
A: AMRAP in 15:00
500m Row
10 Ring Rows

B: AMRAP in 30:00
500m Row
10 Chest To Bar Pull ups

The Biggest Loser - next viewing party. Please, please join us at Addison Trail High School next week, Oct 23rd, at 6pm for a large photo shoot opportunity on Toma's old soccer field followed by the viewing of the next episode in the school Auditorium!
Daily Herald has confirmed their participation...profession photographer AND possible video.
#teamtoma tshirts are NOT required BUT if you have one, please wear it!! If you don't have one and do have a CrossFit 1013 shirt where that. Bring your family, friends, friends of friends...honestly, the more the merry, merrier. Should be fun.

 WOD 

A: For Time:
15 Ring Rows
250m Row
15 Overhead Squats
400m Row
15 Overhead Squats
250m Row
15 Ring Rows

B: For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats 115#/80#
800m Row
15 Overhead Squats 115#/80#
400m Row
30 Chest-to-Bar Pull-Ups

Strength/Skill 
Back Squats 5x5 (same weight across) 

We'd like to thank everyone that came out and did yesterday's WOD in honor of Jessica.

WOD
A: AMRAP in 10:00
10 Bar Facing Burpees
5 Hang Power Snatches
5 Ring Rows

B: AMRAP in 10:00
35 Bar Facing Burpees
20 Power Snatches 95#/65#
7 Chest To Bar Pull Ups

Strength/Skill
Front Squat 5x5 (same weight across)

Happy Friday!!

Strength/Skill 
Box Squat 10x2 (same weight across)

WOD
A: 5 Rounds for Time 
5 Ring Rows 
5 Push Press 
5 Burpees 

B: 7 Rounds for Time: 
7 C2B Pull ups or 2 Muscle ups 
7 Push Jerks 155#/105# 
7 Burpees

Strength/Skill
Snatch 1-1-1-1-1-1-1-1-1-1 (add weight to each set as form allows)

WOD
A: On The 2:00 for 5 Rounds:
5 Hang Power Cleans
30 Singles
7 Ring Rows
 
B: On The 2:00 for 7 Rounds:
5 Power Cleans 70% of 1RM
30 Double Unders
5 Chest To Bar Pull Ups

Happy Friday!!

WOD
A: 3 Rounds For Time:
10 Ring Rows
10 Front Squats
10 Burpees 

B: 3 Rounds For Time:
10 Chest To Bar Pull Ups
10 Front Squats 145#/100#
10 Burpees

Strength/Skill
4×10 1-arm Bench/Box Supported Dumbbell Bent Over Row (4 sets each side)

REMINDER - Wednesday 5:30pm class canceled this week only.


Strength/Skill
Back Squat 7x5 (same weight across)

WOD
A: For Time:
15-12-6 reps of:
Hang Power Snatches
Ring Rows

B: For Time:
21-15-9 reps of:
Squat Snatches 95#/65#
Chest To Bar Pull Ups

Strength/Skill
Chest To Bar Progression 7x6;  :50 rest between sets

WOD
A: For Time:
15 Front Squats
15 Box Jumps
20 Ring Rows
15 Box Jumps
15Front Squats

B: For Time in Teams of 3:
50 Front Squats 145#/100#
75 Box Jumps 24"/20"
100 Pull Ups
75 Box Jumps 24"/20"
50 Front Squats 145#/100#

*Only 1 athlete works at a time

Happy Friday!!

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: EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks
If you complete 10 rounds, add one rep to each movement for each additional minute. 
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.

B: EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks 155#/105#
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Strength/Skill
Chest To Bar Pull Ups
7 sets of 10, :50 rest between sets 

 

Schedule Change This Week:    
Monday 6/16 = 9am, noon, 5:30pm and 6:45pm classes are canceled.   
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: 3 Rounds for Time:
400m Run
21 Power Cleans

B: 3 Rounds for Time:
800m Run
21 Power Cleans 155#/105#

Strength/Skill
Chest To Bar Pull Ups
7 sets of 10, 1 min rest between sets

 

Schedule Change This Week and Next Week Only:  
Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 10:30am classes canceled. 9am is back on.
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: 3 Rounds For Time
10 Front Squats
20 Ring Rows
50 Singles

B: 3 Rounds For Time
10 Front Squats, 185#/135#
20 Chest To Bar Pull ups
50 Double unders

Happy Friday!!

WOD
A: For time:
500m Row
15 Clean and Jerks
50 Air Squats

B: For time:
1000m Row
15 Clean and Jerks 135#/95#
100 Air Squats

Then 
**

Chest To Bar Progression 7×8 unbroken C2B, 1 minute rest

CrossFit Kids Coming Soon! If interested please let me know by sending me an email with ages of kids who would like to participate.



WOD
A: EMOM Rotating after 3 rounds:
1:00 - 3:00 = 8 Ring Rows
4:00 - 6:00 = 2 Clean + 2 Front Squat
7:00-9:00 = 15 Kettlebell Swings
10:00 - 12:00 = 10 Burpees

B: EMOM Rotating after 5 rounds:
1:00 - 5:00 = 8 Chest to bar Pull up
6:00 - 10:00 = 2 Clean + 2 Front Squat 135#/95
11:00-15:00 = 15 Kettlebell Swings 55#/35#
16:00 - 20:00 = 10 Double Burpee

Happy Friday!!

Massage Therapist - is available starting Saturday February 8th. You can now RSVP through WODHOPPER. Look for the class session "Massage Therapy 30 Minutes". You can set up 30 minutes sessions.

Please show up to your session on time ready to start. This WOD will take a while. 

WOD
A: 5 Intervals of:
Row 250M
10 Ring Rows
15 Push ups
20 Kettlebell Swings
Rest 2:00

B: 5 Intervals of:
Row 500M
10 Chest to Bar Pull-ups
15 Hand Release Push ups
20 Kettlebell Swings 55#/35#
Rest 2:00

RSVP NOTE: Please make sure you look at the class title when RSVP'ing. There will be classes title "GROUPON MEMBERS ONLY". If you are a regular member do not RSVP for these sessions. Thank You.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

WOD
A: For Time
25 Ring Rows
25 Burpees

B: For Time
50 Chest-to-bar Pull-ups
50 Burpees

Note Denise's speed as she pulls herself under the bar. Good job on this 90lb squat snatch. 

Wednesday 10/17/2012

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

Noon classes are now available Mon - Friday

Strength/Skill

Power Clean (from the ground) 3-3-3-1-1-1

WOD A or B Trainer will determine:

A: 9-7-5 reps of

Snatch (power or squat)

Pull Ups (with bands or ring rows)

B: 15-9-6 reps of 

Squat Snatch 115#/65#

Chest to Bar Pull Ups

(if your form starts to diminish, trainer will slow you down)