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
10 min AMRAP
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.
Burpee Box Jump
OH Squat 115/85
Hang Snatch 115/85
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
Speed Dead Lift
8×2 @ 50% of 1 RM
*No more than 1 minute rest between sets. Clock time will be running. Keep the same weight. Work on bar speed.
75 Power Snatches 75/55
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.
Good Luck Ryan
7-DB Snatch 50/30
11-Box Jumps 24/20
800m run (only 1 run at the end of the 3 rounds, the run is part of your time)
Hand Stand Walks and holds
3 Position Clean
3-Clean and Jerk 60-70% (odd minutes)
15- Push ups (even minutes) remaining minute do abmat sit-ups
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.
5-Squat Snatch 95/65
15-Burpee Over Bar
Find 1 Rm Power Snatch
3 rounds with exactly 1 minute rest between rounds.
1 minute at each station
Score is total reps for all rounds
Power Snatch 75/55
Box Jump 24
Chest to Bar Pull-Ups