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.

 

Friday 09/28/2011

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 
Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Strength/Skill
Snatch 3-3-3-1-1-1 (From the ground)


WOD A or B, trainer will determine:

A: 10 Minute AMRAP:
10 Box Dips
10 Ring Rows


B: 10 Minute AMRAP:
7 Ring Dips
7 Strict Pull Ups

Thursday 09/27/2012

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 

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


REST DAY

If you missed a workout then come in and make it up. If not just rest and work on some mobility. Get ready for Friday.

Wednesday 09/26/2012

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 

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

Strength/Skill

Floor Press 5-5-5-3-3-3

WOD
A: 3 Rounds of:
5 Clean and Jerks
Sprint 225m
Rest 2 minutes

B: 5 Rounds of:
5 Clean and Jerks (75% of body weight)
Sprint 225m
Rest 2 minutes.

Record your times for each round.

Tuesday 09/25/2012

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


Strength/Skill

Zercher Squat 5-5-5-3-3-3

WOD

A: 3 rounds for time of:
20 Burpees
250m Row


B: 5 rounds for time of:
20 Burpees
250m Row

Monday 09/24/2012

NOTE:

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

 

 

Strength/Skill

Snatch, power or squat 3-3-3-1-1-1

WOD

A: 5 rounds for time of:
9 wall balls
9 ring rows

B: 5 rounds for time of:
9 Thrusters 95#/65#
9 Pull Ups

 

Friday 09/21/2012

NOTES:

1. There will be no 10:30am class this Saturday 09/22/2012. Only 9am.
2. Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.
3. Current members, until the online scheduler is up and running, please send and email to nolalde@crossfit1013.com to let me know what time slot you would like to reserve.

Strength/Skill

Front Squat 5x5

WOD, either A of B, trainer will determine

A:
225m run
20-15-10 reps of
Kettlebell Swings
Ring Rows

B:
4 rounds of:
20 Hang Squat cleans 95#/65#
40 Double Unders