Dead Lift Day

Remember Thursday after the 5:30 WOD we will have a Nutritional Mixer starting at 7:07pm.  Please feel free to bring a guest. Those of you doing the challenge will want to come as well and bring someone you know could benefit. We really pride ourselves in being able to help our members and friends inside and outside the gym.

Also I got a lot of great comments on the post I put up the other day about me doing the AdvoCare 24 Day Challenge. Look for my blog on that coming out the next day or two.

WOD TIME!

SKILL
Dead Lift
5 x 8-10

WOD
21-15-9
Pull-Up
Push Up
Double Unders

Tuesday Workout at CrossFit Oak Creek 01/08/13

Just a quick note about tomorrow’s schedule.  We will not have a 9am class for tomorrow.  All other classes will be as normal. We will be helping out at a community event.  Sorry for any inconvenience.

WOD TIME!!

Skill

Power Clean
5 sets 8-10 reps
Lighter weight. Really work on technique. You can also take the time getting low into a squat clean as well.

WOD
4 RFT
10 DB Hang Clean
10 HSPU
10 Box Jump 24/20

Monday Workout Motivation!

If you haven’t seen or read CrossFit Oak Creek’s Client of the month bio for Brian, you can check it out here.  >>>Click Here To Read Bio<<<

To Start the week and give you guys a little bit of motivation I thought this video was a great start to the week.

You are All Champions!

The past two weeks over the holidays have been great.  Filled with quite a few tough workouts. The next week we will be de-loading from some of the real heavy weights to let our bodies recover and come back even stronger.

WOD TIME!

Back Squat
5 x 8-10

WOD

5RFT
10 Thrusters 115/75
5 DB Snatch (5 each arm)
20 Kb Swings 53/35

New Year, New Results.

It was a great year or few months at CrossFit Oak Creek.  Some of you we have known much longer than that. We would like to thank each of you for all the memories.  We are looking forward to many more success stories in 2013.

As the month ends it is also time to announce our Client of the Month.  This month’s winner is Brian Kucharski. Stay tuned for a little bio on Brian later in the week.

If you haven’t started your 24 Day Challenge Bundle and Beyond, Do not delay.  The beyond bundle is on sale today and 72 days worth of awesome life changing, results getting nutrition and support. Those that order the bundle tonight will automatically be entered in for a chance to win a trip to Hawaii.  You can also win your share of $40k.  AdvoCare will be giving away $1000 to 40 individuals with the greatest transformations.

24_Contest_40k

Here are some quick highlights of what losing about 10% of your weight can do for you.

Benefit_losing_Fat

 

WOD TIME!

SKILL
Dead Lift
3,3,3,1,1,1,

WOD
15 Min AMRAP
10- Hang Clean to Split Jerk 95/65
8- Pull-Up
6- T2b or KTE

New Years Eve Workout

Just a schedule reminder for tomorrow New Years Eve.  Here is the schedule below.

New Years Eve No 6am class. 9am and noon WODS only. Open gym 10-noon;

Kids Bootcamp 2pm

New Years Day CLOSED

We hope everyone has a safe New Years.

Skill

Goats

WOD
3RFT
400m run
20 Wall Ball 20/14
20 Push Press 95/65
20 Pull Up
400 m run

Start and end with a 400m Run 3 Rounds for time for everything else.

Partner Workout at CrossFit Oak Creek

Just a reminder we will have yoga at 10:15 following our 9am workout.
Partner Workout

10,9,8,….1

Pull-Up
OH Alt Lunge (45/25)
Ab Mat Sit Ups
Burpees

Each Team Must also do 10 Rope Climbs. Rope climbs must be done before you start a ladder or after completing a ladder.

Only one partner works at a time. Workout will be performed in an “I go, You go” fashion. Each partner must also finish all reps before the other partner starts their reps.