Strength
Deadlifts
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *
WOD
"Pour Some Sugar on Me"
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats 135#/95#
* Each shutle run rep = 25ft down, 25ft back (50ft total)
**Score is slowest set.
Strength
5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
WOD
"Coach Beard”
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press 115#/80#
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps from score 1 plus all push up reps from score 2
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
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
WOD
"Beat Bobby Flay"
AMRAP 15 Minutes
20 Deadlifts 115#/80#
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans 115#/80#
