WOD

“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.

Box Brief:
Welcome to Hell Week! This week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect next week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

“Laura”

21 Minute AMRAP: teams of 2

30 Calorie Row

20 Lateral Bar Over Burpees

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.

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Power Clean and Power Jerk + Squat Clean and Split Jerk
Build to a heavy complex

“Say Grace”
3 Rounds:
50 Double Unders
10 Clean and Jerks (135/95)

Box Brief:
Hell Week will kick off next Monday with Murph. Next week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect next week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!

Recipe of the Week:
Do you like steak? Of course you do! Try out this Grilled Thai Coconut Lime Skirt Steak.

Ingredients:
½ cup lite coconut milk
¼ cup coconut sugar
2 teaspoons lime zest
2 tablespoons lime juice
2 teaspoons Thai fish sauce
2 teaspoons grated ginger root
1 pound beef skirt steak, preferably grass fed, cut into 4-inch lengths
½ teaspoon coarse kosher salt

Instructions:
Step 1
Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak into a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.

Step 2
Preheat grill to high heat.

Step 3
Drain steak and discard marinade. Pat steaks dry and sprinkle with salt. Oil grill rack and immediately place steaks on the grill.

Step 4
Cook 2 minutes and turn a quarter turn to create hash mark. Continue cooking 30 to 90 seconds more on first side. Flip steaks over and continue cooking 2 ½ to 5 minutes on the second side to desired doneness, 5 to 8 minutes total depending on thickness of the steaks.

Step 5
Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain.

“Old Town Road”
For Time: teams of 3
120/90 Calorie Row
120 Burpees
120 Box Jump Overs (24/20)
60/45 Calorie Row
60 Burpees
60 Box Jump Overs
800 Meter Farmers Carry (53s/36s)

Tomorrow’s Forecast:
Cleans – Jerks – Double Unders

Meme of the Week:

Push Press
3 – 3 – 3 – 3 – 3

“Boulder Shoulder”
7 Minute AMRAP:
HSPU
EMOM: 15 Sit-ups

Tomorrow’s Forecast:
Row – Burpees – Box Jump Overs – Farmers Carry

Box Brief:
The Summer Kids, Pre-teens and Teens program is back! All age groups will start on June 6th. Through our two month summer program your kids will learn to move their bodies, fortify grit and build a healthy foundation in a fun and supportive environment. All spots are first come first serve. Email us at [email protected] if you’re interested.
Kids – 6-9 Years Old ($90/month – No Contract)
Monday & Wednesday at 10:30am
Pre-teens – 10-12 Years Old ($90/month – No Contract)
Tuesday & Thursday at 10:30am
Teens 13-18 Years Old ($125/month – No Contract)

“Lord of the Rings”
4 Rounds:
30 KBS (53/36)
30 Wall Balls (20/14)
7 Ring Muscle-ups

Tomorrow’s Forecast:
Push Press – Handstand Push-ups – Sit-ups

Question of the Week:
What’s your favorite holiday?

Box Brief:
Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!

“Weakest Link”
5 Rounds, On the 5:00
400 Meter Run
10 Deadlifts
10 Bar Facing Burpees

Tomorrow’s Forecast:
Kettlebell Swings – Wall Balls – Ring Muscle-ups

Quote of the Week:
Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”
Diane McLaren

Box Brief:
Hell Week will kick off next Monday with Murph. Next week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect next week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!