Happy Firday!

Strength/Skill
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fail

WOD
A: 3 Rounds
60 Singles
15 Wall Balls
15 Deadlifts

B: 3 Rounds For Time:
60 Double unders
30 Wall Balls 20#/14#
15 Deadlifts 245#/175#

Strength/Skill
A:
Overhead Squat (heaviest single)

Snatch Balance (heaviest Single)

Squat Snatch (heaviest Single)

or 

B:
Shoulder Press (heaviest single)

Push Press (heaviest single)

Jerk (heaviest single)

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 

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

Schedule Change This Week:
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 Time:
25 Wall Balls
15 Deadlifts 
25 Wall Balls
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees

B: For Time:
50 Wall Balls, 20#/14#
25 Deadlifts, 245#/165#
50 Wall Balls, 20#/14#
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees.  

Strength/Skill
Squat Snatch
2-2-2-2-2

Tuesday 10/16/2012

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

Squat Snatch 5-5-5-5-5 (use light weight, work on form)

WOD A or B, Trainer will determine: 

A: "Annie's Little Sister"

50-40-30-20-10 reps rounds of:

Singels

ABMAT Sit Ups

B: "Annie"

50-40-30-20-10 reps rounds of:

Double Unders

ABMAT Sit Ups

Heat 1 at our Grand Opening.