OMAR

Monday Apr 9 2018


Well I didn't die this weekend at Ft. McCoy out in the freezing Spring weather, a few tried to die but that's another story. Great weekend besides the weather, wouldn't trade the camaraderie, stories and laughs of going through hell with my brothers for the world. (Thanks Karl) It's cool for me because I get to come from a gym that strives on the same elements. Going through hell, creating friendships and laughing our way through the pain of a plain old mean workout. Also, building our craft next to one another to become the best with what we have to work with. Just want to salute all those soldiers out there (you too Marines, Navy, Air Force and Coast Guard) and tip my hat to all you CrossFit Athletes that are in the gym every day fighting to make yourself a healthier you. 
Have an American Monday!

Omar
U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. 
1.) Omar
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry 
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM 
Odd: 10 Strict Pull-ups 
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24"
*6.) 3 rounds 
15 Reverse Hyper 
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult




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Jennifer McFall168d

It was in deed a fun filled weekend. 🤯😨

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10:34 107 cals
Db sp (15#)& farmer carry ✅ Gobsquats & bj ✅ Reverse hyp&rr ✅
123 cal, that was not fun
10/35 bfp @15 min cap, RX
4179m row, thanks for the push Justin
PR 165# dead lift. 5 rounds and 3 handstand push-ups in 15’ the wod was 200 meters run 15 abs mat 10 handstands push up
8:43 124 cals
Cripple corner workout. Injured back
11:42 (I think). 142cal
45#
14:45, 159 cal
130 cals
I came, I saw, I did
& tracked none of it
15:30 (5 burpees left @cap) 75#
189 cal on assault bike
CrossFit Jenks, OK
205# Clean (PR!). 15:00 AMRAP, 55 SU’s, 15 C2B, 5 PHC (4 rds + 2 C2B)
Forgot to look @ time & cals😂 oops
Extra credit #4 & 6, suck it up planks
Miscount 5 burpees short Sub 9:40 ish RX 245.1 CALS
10 something/219 cals
Air squats to box x3 for thrusters. That was so fun
14:?? rx
127 cal (10 more than 50%of Jackson’s cal)
12:11/217 cal
Fun day in a suck sort of way
15/35 burpees @ 15 min
13:15 @ 55# / 110 cal
25/35 BFB, 55#
Assault bike 🚲
RX, 25/35 burpees
17/35 rx
4054 m on rower
13ish @ 55# / 140cals
😑
12:57 Rx——106 cals
10:32 rx/175 Cals on bike
Feel like bambi
8:57, 125 cals
EC EMOM and yesterday’s BS 185#
12:30? Forgot to look and 151 cals
That was fun!
8:56 / 239 cals on the Assault bike
Sets of 10 for the thrusters / Mobilized legs on the rumble roller post-wod.
14:10 RX. Didn't look at cals
11:23, 125 cals
13:10 Rx / 144 cals
9:54** & 150 cals
24# SA KB Thrusters (getting better) & step-over burpees. Shoulder Therapy & a lil' knee therapy.
155cal on bike total. Box jumps and front squats with arms crossed subs. EC #4. Mobility
128 calories
13:50ish...half thruster half BTNT
4600+ meter, 275 cals
11:15 Rx
178 cal
156 cal bike
2/35 burpees @ 15min, 45#FS
some biking...