Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
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.
To learn more about Rich click here
If you can not preform Squat Snatches do Power or Hang Snatches
Silver Strike CrossFit – CrossFit
Conditioning
3x100m Sled Sprint/3x100m Tire Drag (Backwards)
Metcon
Metcon (Time)
For Time:
21-15-9
Wall Balls (20/14)
Toes to Bar
This is a sprint! Up the intensity on this one!
Cash Out
3×8 Barbell Bi Curls
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (10-10-10)
Use same weight. 60 to 70% of your 1 Rep Max
Metcon
Metcon (Weight)
20min EMOM:
-3 Tire Flips
-2 Heavy Thrusters
Alt movements each min. Record your thruster weight.
Silver Strike CrossFit – CrossFit
No Class
Wellness fair! There will be a light Wod at 10
Silver Strike CrossFit – CrossFit
Conditioning
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
50m DB Farmers carry (2 DBs)
12 DB Deadlifts
9 Ring Rows
6 DB Cleans
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (5-3-1)
Record your your 1 Rep
Metcon
Metcon (Time)
For Time: w/partner:
50 Burpee Pull Ups
40 Kb Swings (53/35)
30 Knees to Elbow
40 Wall Balls
50 Ab Mat Sit Ups
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
Festivus Games “Wod 1”
6min AMRAP (115/85)
7 Power Cleans
5 Front Rack Reverse Lunges
3 Wall Walks
*Rest 2min then Repeat AMRAP
Score is total Rounds and Reps of both AMRAPs
Silver Strike CrossFit – CrossFit
Weightlifting
Push Press (5-3-1)
Record your 1 Rep
Metcon
Metcon (Weight)
20min EMOM:
2 Rope Climbs
3 Front Squats (Heavy) (From the Ground)
Record your front squat weight.
Silver Strike CrossFit – CrossFit
Open Gym
Strength/Oly/Assist/Skill/Goal Work
