Trench work

Trench work

New Weightlifting (Weight)
Thrusters from rack
4 sets x 3 reps
Metcon (Time)
Buy in
60 double unders

Directly into
5 burpee to bar
1 combo thruster 115/85
add 1 combo thruster every round until 10 is reached

Buy out
30 lateral burpees over bar

hero

hero

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.

endure the girls

endure the girls

Metcon (Time)
partner
3 rounds each
19/14 cal row
6 burpee over rower
Metcon (Time)
for time
3 rounds of cindy
5 pull up
10 push up
15 air squat
12 power cleans 135/95
15 hspu
2 rounds of cindy
5 pull up
10 push up
15 air squat
9 power cleans 185/135
12 hspu
1 round of cindy
6 power cleans 225/175
9 hspu

track and shoot

track and shoot

deadlift (Weight)
6 sets 2 reps
adding weight each time

partner with someone similar in weight and use one bar
Metcon (Time)
4 min cap 185/135 135/95 95/65
25 deadlifts
15 front squats
5 squat cleans
rest 2 min
3 min cap
20 steps lunge
10 shoulder to over head
5 clean and jerk
rest 1 min
2 min cap
100 single under
15 lateral bar over burpee

Hero

Hero

Metcon (Time)
Gilbert Baker

For Time
6 minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)
2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)
3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in

fallen

fallen

Metcon (Time)
for time
20 kb swings
20 db push press
20 kb swings
18 push press
20 kb swings
16 push press
20 single kb ohs
20 v ups
20 single kb ohs
18 v ups
20 single kb ohs
16 v up

20 kb turkish giddups