Thursday WOD

Starting today, July 24th, and running through Sunday, July 28th be sure to catch the 2013 Reebok CrossFit Games in Carson, CA, airing live on ESPN3.com! The games consist of both men’s and women’s individual events, as well as team competition. The athletes will push through a series of grueling workouts, fighting to be the “Fittest on Earth.”

With all of the excitement around the 2013 Reebok CrossFit Games, Reebok is releasing their newest Reebok CrossFit® apparel and footwear all in the official 2013 games color, neon cherry! This is a one-time release with limited inventory, so make sure to get your hands on these original items before they sell out! Check out the Reebok CrossFit Nano 3.0, Reebok CrossFit Nano Speed, and Reebok CrossFit apparel in neon cherry just in time for the games!

Check the links below to see the new models.

Mens Reebok CrossFit Nano 3.0 in Neon Cherry
Womens Reebok CrossFit Nano Speed in Neon Cherry

Skill

Bench Press
5×5

WOD
10 min AMRAP

10-Push-ups
15-Ab-Mat Sit-ups
2-TGU 53/35

TGIM…Time to get after it!

Hope everyone had a great weekend.  We had a few Birthdays over the past few days so just want to wish all of you a Happy Birthday as well.  Tomorrow we begin another  week of making us better than the last.  So bring it for another great week of progress and great workouts.

Skill

Back Squat

5,5,3,3,3

WOD

9,7,5

Burpee Box Jump

OH Squat 115/85

Hang Snatch 115/85

Nasty Girl Friday

Skill

Goat

10-15 min

WOD

“Nasty Girls”

3 RFT

50- Squats

7- Muscle ups (Scaled 1 Burpee with a close grip push-up to a pull-up will equal 1 muscle for the workout this time.  We are switching it up this time as opposed to our normal scaling.)

10- Hang Cleans 135/95

 

Best Wishes Wod!

To we have a special WOD planned for one of our great members Ryan Elsen.  This will be his last workout with us at CrossFit Oak Creek as he will be moving to Iowa. Make sure to wish him luck.  We will all miss you Ryan. Best luck to you and your family on your new journey. Here is a WOD with some of your favorites.

Skill

Practice Kipping

WOD

Good Luck Ryan

3RFT

7-DB Snatch 50/30

11-Box Jumps 24/20

13-Pull-ups

20-wall balls

13- V-Ups

800m run (only 1 run at the end of the 3 rounds, the run is part of your time)

Monday Wod 7.8.13

Hope everyone got to enjoy some fun in the hot sun the past few days. Now time to get back to business.  Monday we will be starting a de load week. That means we will be dropping some of the weights, a bit higher rep range and really hoaning in on the technique. Make sure to take the time to practice the technique first and the loads second. If the Rx weights are heavy for you make sure to drop. It is a de load week.  Everyone will not necessarily be able to RX all the WOD’s. Remember RX is what the elite are at, so those weights can not be too low.  It will be different for everyone.  Let’s kick off another great week of workouts.

Skill

Back Squat

20,15,12,10,8

4 RFT

5-Squat Snatch 95/65

10-OH Squat

15-Burpee Over Bar

Friday Hope WOD

Skill

Find 1 Rm Power Snatch

WOD

“Hope”

3 rounds with exactly 1 minute rest between rounds.

1 minute at each station

Score is total reps for all rounds

Burpees

Power Snatch 75/55

Box Jump 24

Thruster 75/55

Chest to Bar Pull-Ups