Friday 11/03/2023

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Strength
Shoulder Press:
- 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 that 4 RM.

WOD
“I ain’t ‘fraid of no ghost”
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps 30"/24"
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-

*Score is total reps.

Thursday 11/02/2023

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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.

Wednesday 11/01/2023

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WOD
“Let’s turn on the juice and see what shakes loose.”
3 Sets For Time:
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target