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WOD

7
Aug

Tuesday – August 8th

Today was Austin’s last WOD at CrossFit CLE, good luck buddy! Keep hammering!

Strength:
7 sets of 90 second clock:
Snatch + 4 overhead walking lunge steps
*Start at 60 % of 1RM snatch and ascend to max for the complex.

WOD:
5 rounds for time: *15 minute cap
15 push press #95/65
50 double under
15 toes to bar

6
Aug

Monday – August 7th

Another action packed weekend at the CrossFit Games! Check out www.games.crossfit.com to watch the archived footage of the action!

WOD:
For time:
800m run
20 clean #135/95
20 handstand pushup
20 box jump over (push yourself to the most difficult height and distance that you safely can)
1k row
20 box jump over
20 handstand pushup
20 clean
800m run

Sunday – July 6th

Everyone should check out the CrossFit Games! Some downright impressive feats of athleticism, and they can be watch on the CrossFit Games Facebook Page!

10am – WOD
11am – WOD

Strength:
EMOTM x 10 Minutes Perform the following complex:
1 Deadlift
1 Hang Clean
1 Front Squat
1 Jerk
**Start moderately heavy and ascend

WOD:
5 Rounds for Time:
20 Pull ups
30 KB Swings 53/35
40 Double Unders

4
Aug

Saturday – August 5th


Sylvan suffering through his final burpee box overs in a set of 50!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Partner WOD:
15 minute AMRAP:
40 kettlebell sumo deadlift high pull #53/35
50 abmat situp and toss #20/14

– Rest 3 minutes

5 minute AMRAP:
Burpee onto a #45 plate:

3
Aug

Friday – August 4th

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.

WOD:
“Rich”
For time:
13 snatch #155/105
-Then 10 rounds:
10 pullup
100m sprint
-Then:
13 clean #155/105

2
Aug

Thursday – August 3rd

Yeah Randy! Getting it done!

Strength:
7×5 push press (70-85% of 1RM)

WOD:
7 minute AMRAP:
10 power snatch + overhead lunge #95/65
100m row
*Each round, add 100m to the row.

2
Aug

Wednesday – August 2nd

Austin was moving under the bar quite nicely on the snatches Tuesday.

WOD:
2 rounds for time:
20 lateral burpee over bar
30 thruster #95/65
40 GHD situp

Post WOD:
5×5 deadlift (ascend from 65% of 1RM)