Friday Wod 12.13.13

Just a reminder.  We will have normal classes this Saturday morning.  8am Body Smash followed by 9am Partner WOD.  After the partner Wod we will be starting our Staying Strong 4 Shawn benefit WOD.  The first workout starts at 10:30am and we will run WODs every half hour.  The event is open to any one and everyone of all fitness levels. We will have scaled variations as well. So give it a try and come support a good cause.

Also we just found out.  One of our members Paul will be on CBS 58 news talking about animals in the cold weather.  Make sure to check him out.  Good Luck Paul.

WOD TIME

Skill

Dead Lift

5,3,1,5,5

WOD

10 min AMRAP of CINDY

5-Pull-Up

10-Push-Up

15-Squats

rest 3 minutes

then

Annie

50-40-30-20-10

Double-Unders

Sit-ups

 

Reebok Discount Codes Black Friday 50% Off

Here are the links to the Reebok discount codes.  The first is for the nano’s and the second is buy one get one 50% off.  Hope you find something good.   They are not active until 11/29/13.  Feel free to share this page to anyone that may be interested. Use these links to get the discounts.

 

Black Friday Reebok CrossFit Nano 2.0 Special      Coupon code: NANO

Reebok BOGO 50 Apparel Sale   Coupon Code: BOGO

Monday Wod 11.15.13

Just a reminder that the deadline for Bucks Tickets are this Wednesday. make sure to sign up and get your money in to us no later than Wednesday 11/27/13.  It should be a fun time and a great half time show.  Looking forward to seeing everyone there.

WOD TIME!

Skill

3 Position Clean

High Hang, Mid, Low

7×1

Tina’s Bday WOD

Happy Bday Tina

4 RFT

10-HSPU

10-P. Cleans 135/95

10-Push Press 135/95

10-Burpee touch 6″ above your head or a pull up bar

10-KB Swings 70/53

10-V-Ups

10-Bent over Barbell Row 135/95

1-Rope Climb

Finisher

100-Double Unders

Final Wod 11/14/13

Great job on hitting some new personal records today everyone.  Many of you crushed old PRs by 5 to 20 pounds.  It was was great seeing Sandy crush her old snatch PR by 20 pounds yesterday afternoon. Nice work Sandy.  Speaking of Sandy, If you haven’t brought in any peanut butter for her food drive we still have one week left.  All donations will be going to the hunger task force.

As many of you know.  Today is our final workouts at our current location.  We will start the move Friday morning at 8am. Just want to thank everyone in advance that is offering to help.  We greatly appreciate it.  If you can help at any point during the weekend, please stop by and let Corey and Maggie know so we can plan ahead a bit more.  We know everyone will love the new place.

WOD TIME

Skill

Thruster

5,3,2,1,1

WOD

“Sayonara”

4 RFT

11-Box Jumps

14-wall balls

13-v-ups

400m run

Monday Workout: Lift Up Luke Workout

Hope everyone had a great weekend.  Today we are going to go out of tradition and do a bench mark workout at the beginning of the week. We will be performing the Lift Up Luke WOD.  Lift Up Luke is a CrossFit WOD for Autism. On October 19th, affiliates from around the world united to support Autism awareness and compete for a cause. Since we had a ton of Birthday Workouts that week, CrossFit Oak Creek will be doing it today.

liftupluke

 

Skill

Strict Press

5,3,2,1,1

WOD

“Lift Up Luke”

5 min AMRAP

4 -Power Cleans 155/105

24- Double Unders

10- Pull-Ups

Rest 2 minutes

then

Open WOD 12.1

7 min Amrap

Burpees

Monday Monday WOD day!

We had a great weekend of events this weekend. It all started out with a fun and grueling Engagement Workout for Ryan and Krista. If you have not already make sure to say congrats to this wonderful couple… and let them know how much you enjoyed their special wod.  Engagement Workout1019

 

 

 

 

 

 

 

 

We also had a dozen members compete in a local CrossFit Competition this weekend.  Great job to everyone that competed as well as everyone that came to support. Each of you represented CrossFit Oak Creek (CFOC) well.  We thank everyone and proud of each and everyone of you.  Competitors or not.

Standings Mallory 3rd in RX, Chelsea 3rd in scaled Corey 2nd RX, and Many PR’s from everyone on dead lift.

Update on the new location.  Things are finally starting to move. Painting is almost done, new pull-ups rigs being assembled and much more.  We can’t wait to show you whats to come.

WOD TIME!

Skill

Dead Lift

5×3

WOD

4 Rounds

60 sec work 60 sec rest 60/60

wall balls

Goal is to get as far over 100 as possible.

*Wall ball starts with a below parallel squat then throw.

* I want to see deep squat first then ball height second.

2 min rest

then

DB Snatches 60/60

*Alternate arms each round

Score is total reps.  Keep separate totals for each exercise.  ex: 119/100

 

 

Friday 10-10-13

Happy Friday all. What a great week of workouts for everyone.  Nice job pushing through them.

I know we have quite a few runners at the gym as well as people asking me what shoes to get. Here is an option for both.
Step up your sneaker game with one of the most versatile shoes out there! Customize a pair of Reebok CrossFit® Nano Speed shoes, available now on YourReebok in both men’s and women’s sizes! This shoe is supportive enough for workouts that include barbell movements and its lightweight design allows you to run comfortably right after finishing those heavy reps!

The goal of the Reebok CrossFit® Nano Speed is to provide a sturdy, flexible, supportive, flat soled running trainer that lives up to the CrossFit® badge. The Reebok CrossFit® Nano Speed shoe exceeds our goal. By building a stable low profile midsole for lifting and moving heavy loads, this training shoe provides a responsive running platform. By building a full protective outsole with built-in Metasplit grooves, you get greater traction and flexibility. By creating a mid-foot DuraCage to keep you on the platform, overlays are eliminated for increased forefoot comfort and response. There are plenty of running shoes that you can do CrossFit® in, but we made the FIRST CrossFit® shoe that you can run in.

Head to YourReebok today to design a custom pair of the Reebok CrossFit® Nano Speed shoes and crush your workout with style like no other!


Remember if you use the gym link we get credit and more discount codes. Here is a Reebok Link to our store.

 

WOD Time!

Skill

Dead Lift

5×5

WOD

“Helen”

3 Rounds

400m Run

21-KBS 53

12-Pull-ups