WOD
"Guys Grocery Games"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHD’s (or abmat sit-ups) - one athlete works at a time
-1:00 rest-
12:00 AMRAP
150/100 Cal Bike - shared between partners
Max Burpee Box Jump Overs 24"/20" - one athlete works at a time
*Score is total GHDs/Sit Ups and Burpee Box Jump Overs
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 15 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 11th year. We cannot do it without you all.
Happy birthday Jessica we love you and thank you for looking over us
Strength
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
WOD
"Worst Cooks in America"
4 Rounds For Time:
20 Toes to Bar
4 Wall Walks
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#
