Saturday – Basin CrossFit
Call Us: 432-599-1415

Saturday

12
Aug

Saturday

Basin CrossFit – CrossFit

Warm-up

Team zigzag drill with plates

(5min) Hip Mobility/Stability

10 long lunge sequence

10 spicy hip warmup at each position

Wod prep

Prep for Workout

100m single arm farmers carry — 50m right arm/50m left arm

5 front squats each side

Then, repeat with working weight:

wod

Metcon (No Measure)

RX+

200m single arm farmers carry (left arm) (55/35lbs)

12 single DB front squat (left arm) (55/35lbs)

200m single arm farmers carry (right arm)

12 single DB front squat (right arm)

Perform 1 round every 5min

4 rounds

Metcon (No Measure)

200m single arm farmers carry (left arm) (45/25lbs)

12 single DB front squat (left arm) (45/25lbs)

200m single arm farmers carry (right arm)

12 single DB front squat (right arm)

Perform 1 round every 5min

4 rounds

Metcon (No Measure)

200m single arm farmers carry (left arm)

9 single DB front squat (left arm)

200m single arm farmers carry (right arm)

9 single DB front squat (right arm)

Perform 1 round every 5min

4 rounds

competitors

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.
To learn more about Rich click here
– Goal is to finish in under 12 minutes. All pull-ups should be unbroken, and hold a faster than comfortable pace on the 100m.

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