ON THE GO // 10|23|17

Jeremy Jenkins at The Festivus Games.

strength | skill

back squat 5 x 5

 

wod | ON THE GO

5 min AMRAP

1000m row

AMRAP burpees

   1 min rest, then

5 min AMRAP

800m run

AMRAP burpees

   1 min rest, then

5 min AMRAP

50 KBS 2 / 1.5

AMRAP burpees

   1 min rest, then

5 min AMRAP

200 DU’s

AMRAP burpees

  • score is total number of burpees
Posted in WOD

ANDY // 10|20|17

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

wod | ANDY

25 thrusters #115 / #75
50 box jumps 24″ / 20″
75 deadlifts #115 / #75
1.5 mile run
75 deadlifts #115 / #75
50 box jumps 24″ / 20″
25 thrusters #115 / #75

 

Posted in WOD

ZING // 10|16|17

We had a great day at Festivus Games on Saturday. Everyone did so well & we had awesome support from friends, family & Vapor members.

Tristi & McCall placed 2nd overall in Women’s Novice.

Jami & Kaitlyn placed 5th in overall Women’s Intermediate.

Jed & Daniel placed 9th overall in Mens Intermediate & had a VERY impressive 1st place finish in event #4.

Hopefully those who didn’t participate (as well as those who did) are looking forward to THE HEBER HUMBLER coming up in February at CrossFit Vapor!! There will be a scaled & an Rx’d division. More details will follow!!

strength | skill

clean & jerk / warm up to todays weight for the work out

 

wod | ZING

On a 15-minute clock, for max reps each round:

0:00-3:00: run 400 meters then AMRAP pull-ups
Rest 1 minute

4:00-7:00: run 400 meters then AMPAP clean and jerks #155 / #105
Rest 1 minute

8:00-11:00: run 400 meters then AMRAP pull-ups
Rest 1 minute

12:00-15:00: run 400 meters then AMPAP clean and jerks #155 / #105

 

Posted in WOD

FRI-NALLY // 10|13|17

FNX ORDER DUE TOMORROW.

FESTIVUS GAMES is tomorrow! If you want to come cheer on the Vapor teams, its at Hermes CrossFit in Spanish Fork. Competition starts at 9am.

Attendance at Friday nights classes has been SLIM (like 0-3 people) for the last few months. We need an AVERAGE of 4 people to keep the class. If it’s important to you for us to continue the class, make sure you’re here!! We will make a decision at the end of October about Friday night classes.

 

strength | skill

complete as much as possible in 10 minutes

20 turkish get ups

20 pistols (lower to a box, stand up if you are capable)

20 eccentric HSPU (3 sec lower under control, no push up – use parallettes if it’s easy)

 

wod | FRI-NALLY

12 min AMRAP

50′ handstand walk (must cross 5′ intervals)

15 wtd situps #45 / #25

20 alt. pistols

Posted in WOD

SLIM SHADEY // 10|12|17

FNX ORDERS DUE SATURDAY.

Attendance at Friday nights classes has been SLIM (like 0-3 people) for the last few months. We need an AVERAGE of 4 people to keep the class. If it’s important to you for us to continue the class, make sure you’re here!! We will make a decision at the end of October about Friday night classes.

strength | skill

overhead squat / build to your heaviest unbroken set of 10

 

wod | SLIM SHADEY

5 rounds:

20 wb shots #20 / #14

20 SDHP #75 / #55

20 box jumps 20″

20 push press #75 / #55

20 du’s

REST EXACTLY 1 MIN BETWEEN ROUNDS

Posted in WOD