WOD – August 18, 2017

Work Out of the Day


“Rich”                                                                                                                                         

For time:
13 squat snatches, 155/105lbs
Then, 10 rounds of:
    10 pull-ups
    100-meter sprint
Then, 13 squat cleans, 155/105lbs

Post time to beyond the whiteboard.

 

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

WOD – August 17, 2017

Work Out of the Day


“16 Football Fields”

In teams of 2, 

4 rounds for time of:

100yd overhead carry, 100/70lb

100yd sandbag carry, 150/100lb

100yd farmers carry, 140/100lb

100yd sled drag, 100/70lb

Post time to beyond the whiteboard.

WOD – August 16, 2017

Work Out of the Day


Back Squat 4-4-4-4-4

then,

3 rounds for max reps of:

1 minute row for calories

1 minute medball cleans, 20/14lb

1 minute box jumps, 20/16″

1 minute rest

Post loads and reps completed to beyond the whiteboard.

WOD – August 11, 2017

Work Out of the Day


For time:

400m run with barbell, 45/35lb

3 rounds of –

-10 thrusters, 105/70lb

-10 toes to bar

800m run

3 rounds of –

-10 toes to bar

-10 thrusters, 105/70lb

400m run with barbell, 45/35lb

Post time to beyond the whiteboard.

 

WOD – August 9, 2017

Work Out of the Day


Overhead Squat 15-1-10-1-5-1

then,

15-12-9-6-3 reps for time of:

Left arm db hang squat snatch, 50/35lb

Righ arm db hang squat snatch, 50/35lb

Chest to bar pullups

Post time to beyond the whiteboard.  

WOD – August 7, 2017

Work Out of the Day


Find 2RM Front Squat

then,

“2017 CFG Masters Event 6 – Vest Triplet”

4 rounds for time, wearing a vest, of:

400m run

24 air squats

12 burpee box jump overs, 30″

*Vest weights – Rx = 20/15lb.  Intermediate = 15/10lb.  Beginners = No vest.  

Post loads and time to beyond the whiteboard.