WOD
"Open 20.1"
20.1
10 Rounds For Time:
8 Ground to Overhead 95#/65#
10 Bar Facing Burpees
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
Strength
Back Squat:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
WOD
“Rosa”
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead
135#/95#
49 Deadlifts 135#/95#
“Rosa”
When we opened CrossFit 1013 back in 2012 my mom started getting sick. She lived out in El Paso Texas with my Dad. She really started getting bad around November. My Mom had leukemia and diabetes. We just had our grand opening on 10/13 that year. As my mom got worse I traveled back and forth throughout our first few months we were open to be with my Mom. My Mom finally passed away on 12/04. After she passed I created this workout in her name since she was heavily on our minds during our beginning. We do this workout on her birthday every year which is made up of her birthday 11/2/1949.
Strength
Bench Press
4-4-3-3-2-2:
(18 minutes)
*Score = Sum Total Load
WOD
"Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#
49 Deadlifts 135#/95#
Strength
"NCMETCON BASELINE III.I"
I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
WOD
"NCMETCON BASELINE III.II"
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead 135#/95#
(Score is Rounds + Reps)
