WOD

“Lord of the Reps”
For Time: teams of 2
120/100 Calorie Row
120 Front Squats (115/85)
120 Weighted Sit-ups (50/35)
120 Hang Dumbbell Snatches (50/35)

Meme of the Week:

Pause Bench Press + Bench Press
Build to heavy single

“The Floor is Lava”
3 Rounds:
60 Double Unders
15 Push Press (105/75)

Clean
Build to a heavy single

“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans

Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

Pause Back Squat + Back Squat
Build to heavy single

“The SOREcerer’s Stone”
15 Minute AMRAP:
250/200 Meter Row
10 Hand Release Push-ups
10 Box Step Overs (50s/35s)
10 Hand Release Push-ups

Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

“White”
5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges (45/35)
400 Meter Run

“John Giordana”
For time:
37 Squat Cleans (185/135)

This Firefighter Hero WOD is dedicated to John Giordano, FDNY, Engine 37, who was killed on September 11, 2001.

John J. Giordano was the quiet guy in the back who didn’t say much but had a strong presence, felt in his family and his community. A love of music and environmental studies were in his life that was devoted to his wife and children.

The 47-year-old Newburgh, N.Y., resident and Staten Island native was writing his master’s thesis in environmental science at Bard College. It was an interest that had motivated him to transfer to the Haz Mat (Hazardous Material) 1 Special Operations Battalion, Engine 37 Battalion II, 3rd Division.

“Nate”
20 Minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 KBS (72/53)

Submitted by his family:
As early as the sixth grade, Nate Hardy wrote a paper about becoming a Navy SEAL. Through his years on the soccer and lacrosse fields he discovered and developed the fierce competitiveness and team-first mentality that would later serve him well on the road to achieving his goal. In his senior year at Oyster River High School, he was selected by the New Hampshire soccer coaches to the all-state second team. He was also elected by his teammates as a co-captain of the ORHS Boys Lacrosse team.
In November 1997, five months after graduating from ORHS, he enlisted in the United States Navy and began his SEAL journey, which included graduation with BUD/S Class 221, three deployments with SEAL Team Eight, completion of the eighteen month course in Arabic at the Defense Language Institute, successful screening and selection as the “number one draft choice” to the elite Naval Special Warfare Development Group (aka SEAL Team 6), and a final deployment with DevGru KILO Team. He was killed in action against an al Qaeda suicide bomb cell on 4 February 2008.

Nate’s military honors included selection as Distinguished Military Graduate from Quartermaster “A” School, selection as Honorman at tactical entry expert school, two Bronze Stars, a Purple Heart, Defense Meritorious Service Medal, two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Kosovo Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, three Sea Service deployment awards, NATO Medal, Expert Rifle Medal, and the Sharpshooter Pistol Medal, and promotion to the rank of Chief Petty Officer. He seldom talked about his SEAL deployments. He kept his first Bronze Star in a locker at his base, and dismissively told his father: “Dad, it’s not about the medals. It’s about serving my country and the guys I work with.”

His life was fulfilled in his marriage to Mindi Buck on 4 June 2005 and the birth of their son Parker on 16 July 2007. He was buried at Arlington National Cemetery on 15 February 2008.

“Laura”
21 Minute AMRAP:
30 Calorie Row
20 Lateral Burpees Over Rower
10 Power Cleans (155/105)

Box Brief:

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 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. 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.