CrossFit | 210213
Saturday

210213

Workout of the Day

78

Laura
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.


Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans

♀ 45 lb. ♂ 65 lb.

Laura

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.

Comments on 210213

81 Comments

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Manchild Manchild
April 7th, 2021 at 4:40 pm
Commented on: 210213

subbed:

15 pull-ups

10 burpees over dbs

5 PCs, 45# dbs

2 minute rest


4 1/3 rounds

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Leonardo Silva
March 27th, 2021 at 11:01 pm
Commented on: Workout Tips for 210213

4 R

myself and I

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Morgan Greene
March 8th, 2021 at 1:14 pm
Commented on: 210213

4rds solo (3min per round)

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Ralph Keeley
February 27th, 2021 at 5:17 am
Commented on: 210213

6+7 Rx

Solo; work to rest 1:1

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Aaron Brumit
February 23rd, 2021 at 11:05 pm
Commented on: 210213

Complete as many rounds as possible in 21 minutes of:

15-cal. row

10 burpees over the rower

5 power cleans


4 rounds + 21 reps

125lb power cleans


m/38/145/5’8”

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Jeffrey Howard
February 23rd, 2021 at 12:53 am
Commented on: 210213

M/25/5'8"/155lb

CrossFit AFK


5+32 - (Rx for me, partner used scaled weight. We rotated movements.)


For Laura

(edited)
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Cor Oz
February 20th, 2021 at 11:15 pm
Commented on: 210213

Rx goal:

5 rounds + 54 reps


Actual:

As rx’d

Solo

5 rounds

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Jason Catarino
February 20th, 2021 at 12:14 am
Commented on: 210213

RIP Laura. Thank you for your service.


6+6 RX. Partner scaled weight


39M/5’9/175

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Dusty Russell
February 19th, 2021 at 10:48 pm
Commented on: 210213

34/5’10”/220

with David D


5 Rds + 23 cal

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David Douglas
February 20th, 2021 at 1:28 am

Thanks for the push!

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Dan Morris
February 19th, 2021 at 6:13 pm
Commented on: 210213

Solo so rested like periods to work - as RX’d:


4 rounds + 15-cal row


42 / 6’0 / 195

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Brian W
February 19th, 2021 at 11:58 am
Commented on: 210213

Solo. Reps/Cals cut in half.

Work and rest were nearly equal.

5 rds + 3 Cals

135 lbs power clean.

(edited)
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Nate Gordon
February 17th, 2021 at 10:41 pm
Commented on: 210213

7 rounds + 16 reps


Honored to do this workout.


Rest in peace Laura.

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Brett Eckles
February 17th, 2021 at 5:25 pm
Commented on: Workout Tips for 210213

5 rounds + 8 power cleans with my wife

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Chris Sinagoga
February 16th, 2021 at 3:17 pm
Commented on: 210213

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - monostructural movement that would be at the top end of what could be sustained for a sprint

Burpee - changing orientation with a little extra range of motion than usual and an accuracy component

Power clean - jumping/landing with a moderate weight


MAIN DECISION

High intensity and big rest or medium intensity and medium rest


TECHNIQUE SCALE

As is (lots of technique in this one), maybe cut the burpees to 15 or 10 and don't go over the rower. Ditch the partner.


CONSISTENCY SCALE

Partner 1: row/run

Partner 2: 7 burpees + max reps power cleans as close to rx weight as possible


INTENSITY SCALE

As is, switch after each round (maybe cut the burpees a bit)


INJURY SCALE

Either row or run should be fine. This pick one more exercise for max reps, then rest. Try 5 rounds total.


MY STUFF

Tried the consistency scale by myself. Used a few different versions.


GENERAL FEAR LEVEL: 7

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Troy Bruun
February 16th, 2021 at 1:28 pm
Commented on: 210213

Completed on 2/13


w/o partner 1/2 reps: 5rds+15cal+6

15 cal Row

10 Burpees over Rower

5 PCL (105lbs)

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Darin Smith
February 15th, 2021 at 11:13 pm
Commented on: 210213

41yo/m/5’7”/150lbs

solo at 135lbs clean

6 full rounds

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Shaun Stapleton
February 15th, 2021 at 10:28 pm
Commented on: 210213

Rx 6+9

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Derek Eason
February 15th, 2021 at 9:54 pm
Commented on: 210213

Rx’d 6 rounds + 4 burpees


*with my fiancée Brittney.




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Glenn Guy
February 15th, 2021 at 7:33 pm
Commented on: 210213

Performed on Feb. 13

21 minute Solo AMRAP of:

- 15 calorie row

- 10 burpees over bar

- 5 power cleans (115 lbs)


Result: 4 rounds + 26 reps; 238 cals, 149/174 avg/max heart rate

M/44/5'6"/134 lbs

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Erik Dresner
February 15th, 2021 at 6:52 pm
Commented on: 210213

Solo with half reps and 1:1 rest after each round. Regular burpees instead of over bar/erg due to lack of space.


6 rounds.


round times:

1:55/1:54/1:53/1:49/1:47/1:38

(edited)
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Lindsey Boyle
February 15th, 2021 at 11:38 am
Commented on: 210213

6 rds. Solo.

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Steeve Denruyter
February 15th, 2021 at 11:38 am
Commented on: 210213


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Steeve Denruyter
February 15th, 2021 at 11:36 am
Commented on: 210213

🇧🇪🇧🇪🇧🇪CrossFit Nalinnes🇧🇪🇧🇪🇧🇪

team of 3 2M/1F

30 cal row

21 Burpees

12 P. Cleans

RX. 7 rds +10 cal


RIP Laura

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Christian Simpson
February 15th, 2021 at 1:19 am
Commented on: 210213

No partner today, 30rx/20 regular burpees/10 rx...3 + 11/-/-

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Cullen Weber
February 14th, 2021 at 9:35 pm
Commented on: 210213

M/40/6’5”/235


21 minutes AMRAP Rx


4rds + 30 cals

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Byron Hills
February 14th, 2021 at 9:06 pm
Commented on: 210213

Thank you Laura..😢


partnered with 12 y.o. son H


Dad - Rx except 135# PC

H - 30 cal./20 std. burpees/35# PC


almost 4 rounds - dad had about 7 PC’s left.. we did ea. exercise separately..

(edited)
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Karina Findlay
February 14th, 2021 at 7:48 pm
Commented on: 210213

Solo

15 cal row

10 burpees over the bar

5 DL 105#

5 rds

RIP Laura

Thank you for your service

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Lindsay Aspen
February 14th, 2021 at 7:19 pm
Commented on: 210213

Valentine’s Day workout with my hubby! He used to do CrossFit a few years ago.


scaled weight to 95#


4 rounds + 30cal row + 20 burpees + 4 power cleans

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Randy Goldstein
February 14th, 2021 at 6:45 pm
Commented on: 210213


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Randy Goldstein
February 14th, 2021 at 6:45 pm
Commented on: 210213

did it solo 30/20/10

3 rounds + 30 cal row + 5 burpees

RIP Laura

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Coastie Nick
February 14th, 2021 at 6:21 pm
Commented on: 210213

RIP Agent Scwartzenberger.


Partnered w/ my 9 y/o son.

Dad: Subbed 200m run for row (no rower), burpees over bar, 155# PCs. 5 rds completed.

Son: 200m run, regular burpees, 20# med ball PCs. 5 rds completed.

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Nathan Wray
February 14th, 2021 at 5:35 pm
Commented on: 210213

What a great honor and tribute to a hero, RIP Laura

Rx’d with my twin brother

6 rounds + 16calories

Male, 46 years, 155lbs, 5’9”

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matthew rhodes
February 14th, 2021 at 5:31 pm
Commented on: 210213

35/M/6’4”/258


3 rounds + 10 Cals (solo)

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Tomi Krznar
February 14th, 2021 at 4:50 pm
Commented on: 210213

30 SDHP 20kg db

20 burpees over bar

10 cleans @ 60 kg


4 rounds @21:26


gave all I could at the end, wanted to finish the last round


RIP dear colleague

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Jonith Irving
February 14th, 2021 at 4:24 pm
Commented on: 210213

Did this on tomorrow's rest day.


4 rounds. 105# half reps. Rest same time as work time.

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Christopher Voght
February 14th, 2021 at 2:54 pm
Commented on: 210213

complete as many rounds as possible in 21 minutes of:

15-cal. row

10 burpees over the rower

5 power cleans

♂ 155 lb.

I  cut the reps in half and rested for about the same amount of time I spent working


5Rounds plus 14 cal row

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James Gentile
February 14th, 2021 at 2:17 pm
Commented on: 210213

Solo, halved the reps. No rower, subbed with 15 KB swings w/ 1.5 pood. Bar facing burpees. Power cleans w/ 155lbs.


1 rep short of 8R. Damn.


With gratitude.


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QiHui Xing
February 14th, 2021 at 12:44 pm
Commented on: 210213
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Laura Diaz
February 14th, 2021 at 6:43 am
Commented on: 210213

4R rx

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Laura Diaz
February 14th, 2021 at 6:42 am
Commented on: 210213

Solo RX 30-20-10

4 R

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Chin-Sheng Chou
February 14th, 2021 at 5:56 am
Commented on: 210213

RX, 5 rounds + 9cal with Joanna

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Paul Eich
February 14th, 2021 at 4:14 am
Commented on: 210213

What a grievous loss, but the worthiest of causes, fair winds and following seas on the journey warrior!

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David Smith
February 14th, 2021 at 2:44 am
Commented on: 210213

Still rehabbing my knee. Feels way better today but decided not to push it too much. Continuing mobility and accessory work.


Adapted to 5 rounds of


15 cal row

10 burpees over rower

5 muscle cleans from ground at 95lb


Kept pace consistent. Around 16 mins.

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Nathan Goisnard
February 14th, 2021 at 1:28 am
Commented on: 210213

Customized Laura Hero WOD


Solo (no rest)

30 cal row

20 normal burpee

10 power clean (2x 40lbs DB)

4 rounds plus 10 burpees


Thanks Laura and blessing to your family

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Amanda Lovato
February 14th, 2021 at 12:13 am
Commented on: 210213

The Lovato’s

5+59 (RX/MOD)


Our first partner WOD since having our Baby Boy! Rest In Peace Laura!


*RX for my Hubby, 95lb cleans for me after round 1*

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Joshua Willing
February 14th, 2021 at 12:06 am
Commented on: 210213

5 + 15 RX.


found a partner. Peace Laura and your family.

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Steve Day
February 14th, 2021 at 12:01 am
Commented on: 210213

5 rounds + 52 (30 cal/20 burpees/ 2 power cleans)

Completed with my 14 yo son.

Scaled his cleans to 61lbs, 155lbs for me.

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Renald Roux
February 14th, 2021 at 8:52 am

Solo Rx : 5 Rd (15/10/5) + 2 cal row

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Randy Crooker
February 13th, 2021 at 11:35 pm
Commented on: 210213

Solo scale

subbed running for row

200m run

10 burpees over the bar

5 power cleans 135lbs. Used 155lbs for the first round then dropped to 135lbs

2 minute rest between rounds


5 rounds + 200m + 10 burpees

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Nicole Deaver
February 13th, 2021 at 10:45 pm
Commented on: 210213

Solo

30 SDHP (45#)

10 over bar burpees

5 power cleans (65#)

(Rest as long as Rd btwn Rds)


5 Rds + 11 SDHP 

(2:02/2:07/2:02/2:12/1:52)


Prayers going out to Laura’s family.

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Daniel Solano
February 13th, 2021 at 10:33 pm
Commented on: 210213

Myself

M/41/5'9"/212

My fiancé

F/34/5'5"/I know better than to put that down


Scaling: We did not jump over the rower and she did 95#. Not sure if this is considered scaling but we split each round, i.e., 15&15, 10&10, 5&5.


5 Rounds

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Daniel Robinson
February 13th, 2021 at 10:17 pm
Commented on: 210213

Solo - No Rest

21 Minute AMRAP

15 Cal Row

10 Burpees Over Rower

5 Power Clean (155-lb.)

6 Rds + 14

(edited)
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Antonio Alves
February 13th, 2021 at 10:10 pm
Commented on: 210213

Modified / scaled to:


Complete as many rounds as possible in 21 minutes of:


15 DB SDLHP | 2x9,5kg DB

10 burpees

5 DB power cleans | 2x9,5kg DB


SCORE: 8 rounds + 15 SDLHP

--

No rest between rounds.

Completed round 9, and another one for god measure.

Very nice and challenging WOD, even in this modified and scaled form.

7 km run in the morning.

RIP

(edited)
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Hamilton Kipp
February 13th, 2021 at 9:05 pm
Commented on: 210213

Solo 21 min amrap

15 cal row

10 burpees over rower

5 cleans 155#

rest after each round for 2:15

5 rounds

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Derek Jones
February 13th, 2021 at 8:22 pm
Commented on: 210213

3rnds single scale. 125# power cleans

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Matthew Letarte
February 13th, 2021 at 8:21 pm
Commented on: 210213

21 Min AMRAP:

20 KB One-arm Snatch (10 each arm)

10 Burpee over barbell

5 Power Clean 105#

Rest ~1 min

7 rounds

2:08/2:14/2:03/2:06/1:59/1:54/1:50

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Jim Rix
February 13th, 2021 at 7:29 pm
Commented on: 210213

Partner workout with Sheryl, on her first CF main site workout.

I scaled PCs to 115#; Sheryl did standard burpees and 75# DLs.

3 rounds + 11 burpees. Completed 4th round in 23:10.


Eternal thanks to Laura for her dedication to our country, and I’m pained by the sacrifice her family will live with forever.

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Joe Conradi
February 13th, 2021 at 7:28 pm
Commented on: 210213

Solo rounds of:

15 2x20#DBs SDHP

10 burpees over rolled mat

5 2x70#DBs power clean


9rounds +22

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Michael Witous
February 13th, 2021 at 6:59 pm
Commented on: 210213

M/59

single 10:30 vs team 21:00

136 reps@ 95lbs

(wish I looked before I did it, how singles did the workout)

(edited)
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Kirk Byrd
February 13th, 2021 at 6:58 pm
Commented on: 210213

Solo RX: 7 rounds + 22 reps

(edited)
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Robby Roberts
February 13th, 2021 at 6:49 pm
Commented on: 210213

Split w/ Jared

total reps 5 w/105lbs

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Charlie Pokorny
February 13th, 2021 at 6:06 pm
Commented on: 210213

Solo Round - Just AMRAP-ed it at 15-10-5 reps and no timed rest

7 rounds + 25 reps

with gratitude

m/52/5'11"/200#

(edited)
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Mike Andridge
February 13th, 2021 at 6:06 pm
Commented on: 210213

RIP Laura

Solo

amrap 21 min

15 cal row

10 strict burpee

5 pwr cln @ 155#

5 rnds at 21:04

m/50/175

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Adam Kallio
February 13th, 2021 at 6:04 pm
Commented on: 210213

Solo-no rest 21 min AMRAP:


30 cal row

20 burpee over rower

10 PC (155)

3+56 (236 total reps)

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Tiago Neves
February 13th, 2021 at 8:32 pm

Nice dude!

did the same, solo no rest Rx


4 Rounds + 14 cal

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Charles Meyers
February 13th, 2021 at 5:21 pm
Commented on: 210213

Scaled 15 cal row

5- burpees over rower

135 lbs power cleans

3+26

(edited)
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Az Native
February 13th, 2021 at 5:02 pm
Commented on: 210213

6+1 row cal, used 135 for PC. Done alone, cut reps in half, tried to do the rest thing but too hard to keep track so after the first round just treated it like a normal amrap.

Semper Fi and Thanks for your sacrifice Laura. God bless your family.

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Alan Fredendall
February 13th, 2021 at 4:33 pm
Commented on: Workout Tips for 210213

4 rounds + 51 (team of 2)


Those burpees after the row are dicey

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Michael Arko
February 13th, 2021 at 4:17 pm
Commented on: 210213

Team with 15yo daughter

Split reps 60% / 40%, calories on elliptical trainer, burpees over 16" box, 105lbs / 62lbs bars

Rounds overlap, but next rounds starts only after previous round completed (all 60 reps)

(so she rested during my cals, I rested during her burpees/PCs)


4 rounds + 1.2 calories


ME = 73.2 cal / 48 burpees / 24 PCs

HER = 48 cal / 32 burpees / 16 PCs

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Kevin Flowers
February 13th, 2021 at 4:00 pm
Commented on: 210213

M/55/6’1”/180


”Laura”


21 min AMRAP:


15-cal row

10 rower-facing burpees over rower

5 power cleans (155 lbs)


Rx (solo) (masked): 7 rds + 15 cal

(edited)
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Steven Eaton
February 13th, 2021 at 4:00 pm
Commented on: 210213

Did this one solo as prescribed.

I thought about doing the full rounds and resting 1-1 instead of splitting the reps.

I'd be lying if I said I split the reps because I thought about the intent of the work out. Honestly I thought it would be a bit easier and today I wasn't feeling it so easier seemed better... After a good warm up and some heavier power cleans I felt better, but still wasn't in the mood to sludge through 30 -20-10.

Fun story, splitting this isn't easier, its just more intensity in short burst. I feel significantly better now and I'm happy with the work out and score.

I finished 6 rounds.


1:44

1:36

2:20( I literally spent the entire rest time trying to math out when I had to start this round)

2:05

1:50

1:41(buzzer beater on the last clean)


This is a great work out, excited to do it with a partner next time.

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Tatiana Arteaga
February 13th, 2021 at 3:27 pm
Commented on: 210213

Done with Eugenio

4 rounds and 27 cal

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Eugenio Gonzalez
February 13th, 2021 at 3:27 pm
Commented on: 210213

Done with Tatiana:


4 respecto + 27 cal

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Lincoln Kerger
February 13th, 2021 at 2:44 pm
Commented on: 210213

Solo

Scaled Power Cleans to 125# following video guidance - all rounds touch-and-go and unbroken.

5rds


As a father and one who serves, thank you for your service and sacrifice Laura. Rest in peace, and my most heartfelt condolences to the family.

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John Clarke
February 13th, 2021 at 1:29 pm
Commented on: 210213

Solo edition:


30 cal row

20 burpees

10 hang power clean, 95lbs


1:1 work to rest


3 rounds- 3:50, 3:40, 3:42

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Gang Zhou
February 13th, 2021 at 4:16 am
Commented on: 210213

RX 6R

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Gary Hirthler
February 13th, 2021 at 1:48 am
Commented on: 210213


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Gary Hirthler
February 13th, 2021 at 1:48 am
Commented on: 210213

We are assuming 30-20-10 is total reps and we can split it up however one person at a time, but Wes says the reps prescribed are for each partner and not total: 30cal switch, 30cal etc. it also says solo cut the reps in half and rest 1:1, which makes more sense for the reps written being total with a partner. Can anyone clarify? Thanks!

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Jim Rix
February 13th, 2021 at 3:54 am

Gary, the partner scheme is addressed in the video.

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Az Native
February 13th, 2021 at 5:03 pm

You split the reps. One person row 15, then next person rows 15, etc.

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