Category: Beyond the Whiteboard

Team WOD: FT: Squat Snatches; 10x Pull-ups and Partner Runs; Squat Cleans

For time:
26 Squat Snatches, 135/95 lbs
— then —
10 rounds of:
14 Pull-ups
Partner Run, 100 m
— then —
26 Squat Cleans, 135/95 lbs

Solo WOD: Rich

For time:
13 Squat Snatches, 155/105 lbs
— then —
10 rounds of:
10 Pull-ups
Sprint, 100 m
— then —
13 Squat Cleans, 155/105 lbs

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. ~ www.crossfit.com

Close Grip Bench Press 6-6-6

Close Grip Bench Press 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups

Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
30 AbMat Sit-ups
20 Hand Release Push-ups

Sumo Deadlift 5-5-5

Sumo Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Crazy Ivan

For time:
Row, 1000 m
— then —
4 rounds of:
10 Deadlifts, 185 lbs
15 Wall Balls, 20 lbs

Hang Power Clean 5-4-3-2-1

Hang Power Clean 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Toes-to-bar, KB Swings and Run

For time:
10-9-8-7-6-5-4-3-2-1:
Toes-to-bars
Kettlebell Swings, 70/53 lbs
Run, 100 m

Team WOD: 2x AMRAP 8 mins: Partner Wall Ball, Box Jump Over, Push-up and Power Clean

For 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner)s, 20/14 lbs
20 Box Jump Overs, 24/20 in
50 Push-up (hand release)s
20 Power Cleans, 135/95 lbs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 2x AMRAP 8 mins: Wall Ball, Box Jump Over, Push-up, and Power Clean

For 2 cycles:
AMRAP in 8 mins of:
20 Wall Balls, 20/14 lbs
10 Box Jump Overs, 24/20 in
25 Hand Release Push-ups
10 Power Cleans, 135/95 lbs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Close Grip Bench Press 8-8-8

Close Grip Bench Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Shuttle Runs, DB Bench Press, and Rope Climbs

Every 1 min for 18 mins, alternating between:
5 Shuttle Runs, 50 ft
10 Dumbbell Bench Press, pick load
2 Rope Climbs, 15 ft

EMOM for 10 mins: 1 Snatch Pull + 1 Squat Snatch

1x [ 1 Snatch Pull + 1 Squat Snatch ], pick load

Every 1 min for 10 mins.

Opt. 1: FT: Alt DB Snatches and Row Cal

42-30-18 reps, for time of:
Alternating Dumbbell Snatch, 50/35 lbs
Row Calorie

Opt. 2: FT: Row Cal and Squat Snatch

For time:
42 Row Calories
21 Squat Snatches, 95/65 lbs
30 Row Calories
15 Squat Snatches, 95/65 lbs
18 Row Calories
9 Squat Snatches, 95/65 lbs

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

9-15-21: Burpee Box Jump Overs and Power Clean & Jerks

9-15-21 reps, for time of:
Burpee Box Jump Over, 24/20 in
Power Clean & Jerk, 115/85 lbs

Alt EMOM 10 mins: Strict HSPU and Deadlifts

Every 1 min for 10 mins, alternating between:
5 Strict Handstand Push-ups
3 Deadlifts, pick load

5 RFT: Run, Double Unders and DB Deadlifts

5 rounds for time of:
Run, 200 m
30 Double Unders
15 Dumbbell Deadlifts, 50/35 lbs