Turn2CrossFit – CrossFit
Warm up
400m row
Iron cross stretch
thread the needle stretch
worlds greatest stretch
*4 rounds of :20 sec on*
ring rows
push ups
jump squats
3 Sets:
Bench Press
5 Bench Press. Heavier than last time. Build up over the 3 sets.
Weighted Pull-ups
2 Weighted Pullups. Build in weight as you go. Perform negatives instead of strict pullups to scale.
Rich (Time)
For Time
13 Squat Snatches (155/105 lb)
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint
Then, 13 Squat Cleans (155/105 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
Team of 2 Workout (Time)
For Time:
45 Cal Row
60 Thrusters 95/65
60 Cal Row
50 Power Snatches 115/85
75 Cal Row
40 Front Squats 155/105
90 Cal Row
30 Clean and Jerks 185/125
*Split up work as needed. One athlete working at a time.
25 minute time cap