5 Rounds:
20 Shoulder taps w/ nose to wall
10 Pistols
Rx+ and Comp Team –
8-10 HSPU (kipping)
10 weighted pistols (use only KBs)
12m AMRAP:
50′ Walking Lunge w/ DB overhead Left (35/20)
10 K2E
50′ Walking Lunge w/ DB overhead Right (35/20)
10 K2E
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
Post time to comments.
For total reps
4 Rounds of
1 set of unbroken C2B pullups
Rest 1 minute
1 set of unbroken strict ring dips
Rest 1 minute
3 Rope Climbs
30 Wall Balls 20/14
Run 600m
2 Rope Climbs
20 Wall Balls
Run 400m
1 Rope Climb
10 Wall Balls
Run 200m
Partner Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
-Only one partner works at a time. Alternate rounds.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
50-40-30-20-10
Double-unders
Sit-ups
14m EMOM
odd: 3 Deadlifts
even: 6 Ring Dips
Aim to work up to a heavy 3RM.
9 minute AMRAP:
10 Box Jump Burpees 24/20
15 Double KB Thursters (35×2 / 28×2)
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
Post time to comments.
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.
10 Rounds with a partner
10 Dumbell Push Presses (2×50/35)
20 Air Squats
40′ Walking Lunge w/ 2x DBs
-Each partner completes one full round before switching.
-Rest while other partner works.
-Each partner performs 5 rounds total
With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
For Time:
50 KB Snatches 53/35 (25L / 25R)
40 Wall Balls
30 KB Thrusters 53/35 (15L / 15R)
20 Pull-ups
10 KB Swings 53/35