JR Shortall 4/8/25 JR Shortall 4/8/25

4.9.25

Conditioning
1k SkiErg
Last tested on 1/27/2024.

Conditioning
Tabata Bike x2
Rest 2 minutes between

Strength
DB Bicep Curls
3 set complex
8 DB Bicep Curls +
8 DB Hammer Curls
Last tested on 2/21/2025

JR Shortall 4/7/25 JR Shortall 4/7/25

4.8.20

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his uni… — U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Skill Development
6 min EMOM
10 Alternating Pistols

Metcon
”Omar”
10 Thrusters
15 Bar-facing Burpees
20 Thrusters
25 Bar-facing Burpees
30 Thrusters
35 Bar-facing Burpees
RX: 95/65
Last tested on 10/5/2020

JR Shortall 4/6/25 JR Shortall 4/6/25

4.7.25

Metcon
5 Rounds E5M
15 GHD Sit-ups
10-50' Shuttle Runs
40 Double unders
10-50' Shuttle Runs

JR Shortall 4/4/25 JR Shortall 4/4/25

4.5.25

Olympic Lifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
4 Rounds E2M
5 Push Press

4 Rounds E2M
2 Position Clean +
1 Split Jerk

4 Rounds E3M
1 Hang Power Clean +
1 High Hang Squat Clean +
1 Push Jerk +
1 Split Jerk

CrossFit
Metcon
Partner WOD
2 min AMRAP
Max Effort Calorie SkiErg
Immediately after, perform
100 Wallballs @ 20/14
Subtract # of reps from WBs based on amount of calories completed in AMRAP.

Metcon
Partner WOD
18 min AMRAP
20 Pull-ups (RX+ C2B)
20 Dball over box
20 Jump over box
20 DBall Squats
RX: 100/60; 48/40”