WOD for Friday 3.29.2013

5 RFT

35 Double Unders
200m Run

NOTE: Both 5:30pm classes (CF & GF) and the Saturday morning 9:00am class are cancelled in honor of Good Friday/Easter. General Fitness members are welcome to participate in any regular class time today. Have a safe and blessed Easter weekend.

WOD for Thursday 3.28.2013

"The Deck"

Hearts = Burpees
Diamonds = Push-ups
Clubs = Sit-ups
Spades = Mountain Climbers
Jokers = Coach's Choice

Number value of card = number of reps
Face cards = 10 reps
Aces = 11 reps

WOD for Wednesday 3.27.2013

"Bulger"

Ten rounds for time of:

Run 150 meters
7 Chest to bar pull-ups
7 Front squats (135/95)
7 Handstand push-ups


Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

R.I.P. Sir.

WOD for Tuesday 3.26.2013

400m Run
12 Shoulder Press (95/65)
400m Run
18 Push PRess
400m Run
24 Split Jerk
400m Run

WOD for Monday 3.25.2013

100 Squats
20 Pull Ups
100 Squats
20 HR Push Ups
100 Squats
20 HSPU
100 Squats
20 Burpees

WOD for Friday 3.22.2013

1 rep max on any 2-3 of these lifts:
Deadlift
Power clean
Back squat
Overhead squat
Shoulder press
Push press/push jerk/split jerk

Mini metcon

Tabata
Sit-ups
Burpees
Wall balls

WOD for Thursday 3.21.2013

20 min. AMRAP

15 Push-ups
20 Sit-ups
200m run

WOD for Wednesday 3.20.2013

4 RFT

400m run
21 KB Swings
12 Pull-ups
5 Burpees

WOD for 3.19.2013

Elizabeth

21-15-9
Cleans (135/95)
Ring Dips

WOD for Monday 3.18.2013

5 RFT

400m Run
35 Double Unders

WOD for Friday 3.15.2013

CrossFit Games Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
5 Reps shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)

WOD for 3.14.2013

50 KB swings
800m run
40 KB swings
400m run
30 KB swings
200m run
20 KB swings
400m run
10 KB swings
800m run

From: Jill Jester Chrusciel

To my CrossFit 573 Fam:

Want to get in an extra 3.3 miles of running training? I know right?! Who DOESN'T?! ;D

https://www.facebook.com/TheUnforgettable5K

Check out this awesome 5K coming up the Saturday before Easter, March 30!! Registration is available through www.active.com or downloadable forms are on www.caperoadrunners.com. (Send me a message if you are coming so we can get your t-shirt order in tomorrow) Cost is $25. Net proceeds from the race benefit The Voice of the Martyrs, providing bibles to nations hostile to Christianity and financially helping families whose loved ones are imprisoned or martyred for their faith in Christ.

T-shirt orders go in TOMORROW!!!! So sign up TODAY!!!!! :D

Thanks, Love and WOD!!!

Jill Jester Chrusciel

WOD for Wednesday 3.13.2013

3 RFT

400m Run
30 OHS (75/45)
15 HSPU

WOD for Tuesday 3.12.2013

4 RFT

50 Squats
40 Sit-ups
30 Push-ups
20 Box Jumps
10 pull-ups
100 Jump Rope Singles

WOD for Monday 3.11.2013

5 RFT

10 Power Cleans (135/95)
20 Wall Ball Shots (20/14)

WOD for Friday 3.8.2013

Wear running shoes. Guilt inducing message below...

WOD for Thursday 3.7.2013

15 min. AMRAP

10 Kettlebell Swings (53#/35#)
10 Sit-ups
10 Ring Dips
10 Goblet Squats (53#/35#)

WOD for Wednesday 3.6.2013

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps (24/20)
10 Sumo-deadlift high-pull (95/65)
10 Thrusters (95/65)
Rest 1 minute


Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

R.I.P. Sir.

WOD for Tuesday 3.5.2012

20 Min. AMRAP

200m Run
20 Wall Ball Shots (20/14)

Today marks our 1 year anniversary as CrossFit 573. We began as Garage Gym Fitness in August 2010 and grew to 30 members when we opened our doors a year ago. We now have more that 230 active members and would like to thank each and every one of you for being part of our CrossFit 573 family. Our goal is to continue to provide CrossFit Training and superior service to our community in an affordable and accessible manner. April, I and our family have been unbelievably blessed this year to have so many amazing people be part of this journey. Again, Thank You to everyone for your loyalty and support. We look forward to the continued growth of this extraordinary group of athletes.

WOD for Monday 3.4.2013

CrossFit Games Open 12.1

As many reps as possible in 7 mins of:
Burpees

Rest 3 minutes

Run 1 mile FT

WOD for Saturday 3.2.2013

For time
3 person team, partition the workload as desired, must complete one exercise before moving to next. Must stay together as a team on the run and finish together.

Run 400m
90x Burpee box jumps
120x push-press (95#/65#)
150x KB swing (53#/36#)
180x wall ball shots
210x sit-ups
240x squats to med ball
Run 400m