Strength
Back Squat 6x6
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
WOD
"Tillamook"
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s) 24"/20"
8 Dumbbell Bench Press (50s/35s) after each set
*20:00 Time Cap
WOD
"Ben & Jerry’s"
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Scale to V-Ups)
40ft Handstand Walk (Scale to 4 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (Scale to V-Ups)
30ft Handstand Walk (Scale 3 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (Scale to V-Ups)
20ft Handstand Walk (Scale to 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
- 20 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then.
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Strength
Deadlift 6x6
6 sets x 6 Deadlifts (75%)
-Complete a set every 2:00-
WOD
"Jessica"
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#
Cash out 91 ABMAT Sit Ups
“Jessica”
1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 16 years ago. She was born October 13th, 1991.
Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29th, 2008 at the age of 16.
When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.
We want to thank each and everyone of you for continuing to be a part of our gym and helping us get to our 12th year. We cannot do it without you all.
Happy birthday Jessica we love you and thank you for looking over us
WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups (Or V-Ups)
-straight into-
Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row
-straight into-
Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders
*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements
**Score is total time of all 4 sets
