Happy Friday!!

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  


WOD

"CrossFit Total"
Find a max single in: 
Back Squat
Standing Press
Deadlift
Sum of all three

New hoodies place your order.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  

New hoodies. Place your order to nolalde@crossfit1013.com

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 


New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.

Strength/Skill 
Deck Snatch 2-2-2-2-2-2-2-2

WOD
A: AMRAP in 10:00
60 Singles
15 Power Snatches

B: AMRAP in 10:00
30 Double Unders
15 Power Snatches 75#/55#

These are the new hoodies we'll be ordering.

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

 

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. Today we will do a WOD honoring America's Veterans along with CrossFits around the country.


WOD

9 minute AMRAP

30 Double Unders

11 sit-ups

11 air squats

30 Double Unders

22 sit-ups

22 air squats

30 Double Unders

33 sit-ups

33 air squats

add 11 to the sit-ups and air squats for each additional round

2-minute rest

then

9 minute AMRAP

30 Double Unders

11 pushups

11 box jumps 24"/20"

30 Double Unders

22 pushups

22 box jumps 24"/20"

30 Double Unders

33 pushups

33 box jumps 24"/20"

add 11 to the pushups and box jumps for each round

Good job to this group on representing 1013 at the Battle of the Burbs.

WOD 

A: For Time: 
500m Row
25 Thrusters
15 Ring Rows

B: "Jackie"
For Time: 
1000M Row
50 Thrusters 45#/35#
30 Pull ups

*Compare 5/22/2013

Then

Turkish Get Ups 5 x 5 (Select load based on current level of athletic fitness)  No failed reps.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.