Category: Daily WOD

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans, 155/105 lbs

Snatch Grip Behind The Neck Push Press 3-3-3

Snatch Grip Behind The Neck Push Press 3-3-3

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

FT: Run; 3x Push Press, Pull-ups and Double Unders Repeats

For time:
Run, 400 m
— then —
3 rounds of:
12 Push Press, 95/65 lbs
12 Pull-ups
30 Double Unders
— then —
Run, 400 m
— then —
3 rounds of:
12 Push Press, 95/65 lbs
12 Pull-ups
30 Double Unders
— then —
Run, 400 m

Weighted Ring Dip 5-5-5-5

Weighted Ring Dip 5-5-5-5

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

6 RFT: Burpees, KB Swings and Toes To Bars

6 rounds for time of:
10 Burpees
10 Kettlebell Swings, 2/1.5 pood
10 Toes To Bars

Snatch 1-1-1

Snatch 1-1-1

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

AGSF Workout 1: Snatch and Rope Climb

5 rounds for time of:
7 Squat Snatches, 135/95 lbs
3 Rope Climbs, 15 ft

Time Cap 15 Minutes

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 8-8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

AMRAP 15 mins: Run, Box Jump Overs and Alt DB Snatches

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs

Alt Barbell Reverse Lunge 10-10-10

Barbell Alternating Reverse Lunge 10-10-10

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

Alt EMOM 20 mins: Wall Balls and Row Cal

Every 1 min for 20 mins, alternating between:
12 Wall Balls, 20/14 lbs
12/9 Row Calories

Team WOD: 2 RFT: Partner Row, Deadlifts, DB Snatches, and Double Unders

2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts, 185/135 lbs
70 Alternating Dumbbell Snatches, 50/35 lbs
80 Double Unders

Solo WOD: 4 RFT: Row, Deadlifts, DB Snatches, and Double Unders

4 rounds for time of:
10/8 Row Calories
15 Deadlifts, 155/105 lbs
20 Alternating Dumbbell Snatches, 50/35 lbs
30 Double Unders

Pt. 2: E2MOM for 12 mins: Squat Clean + Front Squat

1 Squat Clean + Front Squat, pick load

Every 2 mins for 12 mins.

Pt. 1: 10 RFT: Burpees and Toes-to-bar

10 rounds for time of:
7 Burpees
7 Toes-to-bars

Shoulder Press + 2 Push Press + 3 Push Jerk 1-1-1

Shoulder Press + 2 Push Press + 3 Push Jerk 1-1-1

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

5 RFT: Run and Wall Walks

5 rounds for time of:
Run, 400 m
3 Wall Walks

Pause Back Squat (2 Sec) 1RM

Record your best Pause Back Squat (2 Seconds) 1 Rep Max lift.

AMRAP 16 mins: Row Cals, Wall Balls, and Pull-ups

Complete as many rounds as possible in 16 mins of:
20 Row Calories
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Pull-ups