Friday 3/21/2025

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Accessory 
Gymnastics Skill Review
Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today's workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups

WOD
"James"
Amrap: 9 min (Day James was born. 12/9)
3 Clean & Jerks 135#/95# (3 is extra Chromosome)
21 Air Squats  (21 is location of the extra Chromosome)
47 Double Unders (47 is amount of Chromosomes a person with Down Syndrome has. The rest of us have 46)
3 is extra Chromosome
21 is location of the extra Chromosome
47 is amount of Chromosomes a person with Down Syndrome has. The rest of us have 46

Honoring James Solis 💙💛

Today, we come together as a community to honor the memory of James Solis with a special workout, “James.”

James was the firstborn son of our beloved member, Lily and her husband James Solis. He was born with Down syndrome and, though his time here was short, he brought immense love and joy in his 2 months of life. To celebrate his memory and the strength of his mother, we created this workout in his honor.

Lily was an incredible part of the CrossFit 1013 family, and today, we lift, push, and persevere in remembrance of her little warrior.

Join us in giving it your all today—not just for the workout, but for the love, resilience, and community that James and Lily have inspired.

#WDSDJamesJourney 💙💛

Thursday 3/20/2025

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WOD
"Glendalough"
For Time:
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat  Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups

Accessory 
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Wednesday 3/19/2025

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Accessory 
Gymnastics: Handstand Push-ups
Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level in comments.

WOD
"Kilkenny"
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.