Tuesday 02/06/2024
/Strength
Back Squat
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Big Ben"
4 Rounds For Time:
15/12 Calorie Air Bike
15 Toes to Bar
100ft Farmer Carry 70s/50s
5 Bar Muscle Ups
Tuesday 01/30/2024
/Strength
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
WOD
"Everything Bagel”
5 Rounds For Time:
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge 50#/35#
20/16 Calorie Air Bike
Wednesday 01/24/2024
/Strength
Back Squat
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Peter Parker"
Every 3:00 (5 sets)
12/10 Calorie Air Bike
60 Double Unders
12/10 Calorie Air Bike
*Score is slowest time
Thursday 11/02/2023
/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.
