Most Recent Benchmark WOD was Front Squat 1RM on Mar 21,2018 (2 days ago)

Thursday Jul 13,2017

Happy Birthday Amanda Sc & Matt Sp
Jeff R
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.

Tonight in weightlifting, we're going to thoroughly practice the Burgener warm-up, work on speed under the bar drills and toes behind the line drills before heading into a max Squat Clean. No Power Cleans tonight this is going to be all about getting low underneath the bar quickly and explosively!

Hero: RichMax: Clean 1RM

Hero: Rich

40:00 Time Cap

13 Squat Snatches 155/95
  10 rounds of:
    10 Pull-ups
    100 m Run
13 Squat Cleans 155/95

13 Power Snatches 115/75
  10 Rounds of:  
    10 Banded Pull-ups
    100 m Run
13 Power Cleans 115/75

13 Power Snatches 65/45
  7 Rounds of:  
    10 Ring Rows
    100 m Run
13 Power Cleans 65/45

0% 0%
1st21:06 2Angie Thu,Jul 13,2017
2nd22:33 2Janelle Thu,Jul 13,2017
3rd23:23 2Sheridan Thu,Jul 13,2017
1st26:20 Sam W Thu,Jul 13,2017
2nd27:17 Spencer B Thu,Jul 13,2017
3rd17:33 2Josh R Thu,Jul 13,2017

Stacy24:37 Rx3 55# (do more next time); 10 rounds black band only on pull ups
Wendy B24:24 Rx3 65# power snatch/clean; 10 rnds: ring rows & run
Ana S26:23 Rx2 Blue and red band
Angie21:06 Rx2 Alpha movements, Bravo weight (75)
Christy20:17 Rx3 10 rounds, 65#snatch/cleans, ring rows
Spencer B27:17 Rx
Justin Gro26:14 Rx2 135 power snatch, power clean, RX pullups
Sheridan23:23 Rx2 75# squat snatches; Alpha movements; 95# squat cleans
Toby19:21 Rx2 135 squat snatch and squat clean
Judy H18:30 Rx3 35#
Walt18:11 Rx3 35# to concentrate on form rather than strength
Lauren Hol17:22 Rx3 75# snatch and clean + ring rows
Sharon19:01  only 35lbs
Melissa L24:15 Rx3 did 35# due to shoulder; banded PU
Krissy24:09 Rx3 75# snatch 65# cleans tore up!!!
Dean21:46 Rx2
Josh R17:33 Rx2
Janelle22:33 Rx2
Zach24:20 Rx2
Jimmy27:30 Rx2 100 pull ups 115#
Jeff B27:40 Rx2 all RX but 135 snatch
Spencer P26:45 Rx3 #45 Power Cleans and Snatches
Sam W26:20 Rx
Bethany22:22 Rx3 Charlie weight/ Bravo movements
Larry B18:03 Rx2
Results Posted: 25
Jeff R 12:35pm