10 Minute AMRAP
10 KB In Outs (2 KBs)
10 KB Up and Overs (2 KBs)
10 Plank Down Ups
Rest 1 Minute
10 Minute AMRAP
10 Kneeling KB Around the World
10 Kneeling Ball Slams
10 Static Sumo Squat KB Halo's
Lisa's Happy Birthday WOD
29 Russian KBS 70/53
29 Box Jumps 24/20
29 Push Press 75/55
29 Pull Ups
29 Ball Slams 30/20
29 DB Snatch 50/35
Buy Out: 929 Meter Row
“BASIC "B" BOOTY BLASTER”
555 FITNESS HERO WOD
Tabata 20/10 ; 4 minutes each.
Tabata 1: Curls (2x5/2.5 lb)
Tabata 2: Strict Press (2x5/2.5)
Tabata 2: Side Lateral Raises (2x5/2.5)
Tabata 3: Front Lateral Raises (2x5/2.5)
During the rest, hold the weight in static position
Denice's Happy B Day WOD
Background: This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.
Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.
Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.
A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”
Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.
“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.
More background from an article by The Morning Chalk Up:
Ron's Happy Birthday wOD
GYM JONES BENCHMARK WOD