WOD – August 22, 2018

Work Out of the Day


Power Clean 1 Rep Max

“Speal vs Khalipa” – video

10 rounds for time of:

* Clean & Jerk, 155/105 lbs

5 Pull-ups

10 Push-ups

15 Air Squats

*clean and jerk reps = the round #.

Post loads and time to beyond the whiteboard.

WOD – August 21, 2018

Work Out of the Day


For time:

30 power snatch, 95/65lb

800m run

30 handstand pushups

20 power snatch, 95/65lb

400m run

20 handstand pushups

10 power snatch, 95/65lb

200m run

10 handstand pushups

Post time to beyond the whiteboard.

 

 

WOD – August 17, 2018

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 16, 2018

Work Out of the Day


Back Squat 5-1-5-1-5-1

then,

For time:

50 Double Unders
50 Wall Balls, 20/14 lbs
50 Double Unders
50 Medicine Ball Cleans, 20/14 lbs
50 Double Unders
50 Front Squats, 20/14 lbs
50 Double Unders

Post Loads and time to beyond the whiteboard.

WOD – August 15, 2018

Work Out of the Day


3 rounds for time of:

200m run

20 single arm db overhead squats, 50/35lb

200m run

20 db snatches, 50/35lb

200m run

20 single arm db overhead walking lunges, 50/35lb

200m run

20 single arm db hang clean & jerks, 50/35lb

Post time to beyond the whiteboard.

WOD – August 14, 2018

Work Out of the Day


Strict Deficit Handstand Pushups 10-10-10

then,

Tabata row for calories

1 minute rest

Tabata box jumps, 24/20″

1 minute rest

Tabata toes to bar

1 minute rest

tabata handstand pushups

Post deficit and reps comopleted to beyond the whiteboard.

WOD – August 13, 2018

Work Out of the Day


Build to a Max Macho Man Complex:

3 Power Cleans + 3 Front Squats + 3 Jerks

then,

As many rounds as possible in 9 minkutes of:

1 Macho Man Complex, 75% of max 

6 bar facing burpees

Post loads and rounds completed to beyond the whiteboard.   

WOD – August 9, 2018

Work Out of the Day


“Fight Gone Bad!”

3 rounds for max reps of:
1 minute wallballs, 20/14lb, 10/9′
1 minute sumo deadlift high pulls, 75/55lb
1 minute box jumps, 20″
1 minute push press, 75/55lb
1 minute row for calories
1 minute rest
Post reps per round and total reps to beyond the whiteboard.