Omar
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
♀ 65-lb barbell
♂ 95-lb barbell
Compare to 130521.
Post time to comments.
Stimulus and Strategy:
Today's workout is in honor of U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, who 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.
Choose a barbell load that allows you to perform consistent sets of 10 or more reps from the start, with the possibility of smaller sets only in the final round as fatigue sets in. Keep breaks short and focus on steady movement throughout the workout. Aim to maintain at least 10 burpees per minute. Consider stepping up from the bottom of each burpee to help manage your heart rate and maintain a consistent pace.
Intermediate option:
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
For time:
10 thrusters
10 bar-facing burpees
15 thrusters
15 bar-facing burpees
20 thrusters
20 bar-facing burpees
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Thruster
The Bar-Facing Burpee
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Comments on 260629
188 Comments
17:00 intermediate
Training at hotel gym plus suffering from a sore back from Friday training
no bar so had to set for two dbs 14kg each
No breaks no burpees
Only broke last set with db in 2 - 2x15
In total 18 min
16:25
Beginners - scaled burpees for mountain climbers
19:32
M/37
12:10 Rx
13:34 RX
10:17 Rx. Thrusters: 10/12+8/7+8+8+7. Burpees unbroken with a good push at the end. Individual couplet's times 1:39/3:30/5:06. The last round of thrusters scared me a bit so I broke early. To make it under 10 minutes need to keep the last 30 thrusters in 3sets. Overall kept a steady pace and I finished the first "half" (2 rounds) in 5:10 and the second in 5:07.
95Thurster(10,12+8,10+8+7+5)
Burpees Slow
In the Backyard Grass
Intermediate
13:08
Intermediate
13:08
56 yo M/ 5'9"/ 148 lbs
15:54
scaled to 75 lbs
16:59
Rx 8:16
*5’s on all Thrusters
Rest in Peace Omar
Wow just. Wow
Nice Derek
What the what!? Incredible!
Whoa!
Rx 18:11
M52
M 55/210/6’
Scaled weight to #75 and did burpees over bar.
13:45.
As rx'd, 15:30. 88 days post-surgery.
Well that was awful. Maybe a bit of a reach, but wanted to get a baseline of where my recovery and my fitness is at currently. Thrusters 10 / 10-5-5 / 8-8-8-6. Burpees just slow and steady. Not sure which was worse. This is almost 6 minutes slower than my best "Omar", albeit that was in 2013.
52m/5'10"/190
Beginner
Rx’d #65
14:11
M47
Did scaled JT today: 15:44 (15-12-9 reps)
sets of 5 through the first round, mostly strict ring dips. I would not have chosen to do sets of 5 round 1 but tried anyway based on coach recommendations.
Last 19 reps of Hspu were singles as a result. Yes 19.
Dad time capped at 16m with 28 reps. 15 hands elevated pike push-ups, and 13 jumping bar dips. Good pacing for dad on these tough movements, and a good WoD to compliment the 3+ mile hike/rock scramble we did yesterday for his 70th. None of which he would’ve had the slightest hope of doing a year ago.
He has been doing WODs for a year now and is practically unrecognizable, almost seems to have aged 15-20 years in reverse!
47/176cm/180lbs
https://www.youtube.com/watch?v=ScGeOenaGjk
Hero WOD Omar – 260629
For Time:
10 Thrusters (95)
15 Bar-Facing Burpees
20 Thrusters
25 Bar-Facing Burpees
30 Thrusters
35 Bar-Facing Burpees
Time: 15:00 RX
This was a pacing-focused workout for me.
My plan was unbroken burpees every round and thrusters in sets of 10. The biggest focus was not going out too fast and keeping my breathing under control.
I stepped up out of each burpee to carry momentum into the bar-facing jump, which helped with efficiency during transitions.
What stood out most is that I usually don’t execute workouts like this. I tend to underestimate total time, push too hard in round one, and blow up early. This time I stayed disciplined and actually held the intended pace from start to finish.
The shoulders became the limiter in rounds 2 and 3, especially getting up from the floor, but I stayed consistent and didn’t fall apart.
15:00 RX exactly.
RIP 1LT Vazquez
Rx’d: 15:54
130521: 21:21 (Rx’d)
I didn’t crush my old time as much as I thought I would, having 13 more years of experience. This one is like climbing a hill that keeps getting steeper. Two hours from now, my resting heart rate will be like 46 BPM 😆
Hell yeah, broski! You may not have crushed it as much as you thought but you still crushed it!
Great work!
Great time, even if not a PR! Especially at Rx!
Woof, definitely a tough movement combo as a taller and heavier athlete.
M/31/260/6'6"
Intermediate 20:00 even
Wanted 15, but it was a push to hit 20 and hit my last burpee as the clock ticked over.
Intermediate
Rest in peace and be with God brother.
“I have fought the good fight, I have finished the race, I have kept the faith.”
2 Timothy 4:7 CSB
400lbs starting over.
Beginner with step ups at end instead of burpees. (Shoulders were spent from 1rm bench yesterday)
Way to keep showing up!
What Lincoln said! Taking time for yourself each day is so important! Keep it up! Good to see you back!
8.37
beginner
Rest Easy,U.S. Army 1st Lt. Omar Vazquez
Wearing a 20# PC
Rx reps scheme, 20# WBS &
"deconstructed" BFB, elevated off low stall bar step back step in with push up at bottom & OH clap at top +"skip" over wall ball, as 1 rep for each BFB
9:48
With gratitude for all who serve🇺🇸
Very well done, BG!
Favo be doin equations to find subs that are challenging enough for her. Props, you’re a killer!
Thanks, you two. You ain't lyin' Coastie! It's practically algebra at this point!
30yrs|204lbs|72"
For time: 17:24 (Intermediate reps, Adv. weight)
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
♂ 95-lb barbell
11:21
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters (45kg)
35 bar-facing burpees
Male rx
28:40
Intermediate: 20:48
Omar
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
♂ 95-lb barbell
tiempos de ronda
R1 | 01:38 |
R2 | 03:50 | +132 s
R3 | 07:36 | +226 s
Ø 04:21 =13:04
beginner
Another sub 10, very impressive!
Hell yeah brother
Geeezz. Well done
Awesome!
14:17 but that was on beginner mode. Felt more like a near-death experience than a workout. I gotta get in shape...
20kg. 26:22
Time 10.30
9:33
Dang Luis, smoked it!
Geez Luis
Thx guys! ❤️👊🏻
Excellent!
30kg
14:15 RX with not being in CrossFit shape for a long time while I’ve focused on powerlifting and running. Happy with that
Rx 9:22
Outstanding!
Holy canoli
Fantastic!
10 thrusters, 35 kg
15 burpees de frente para a barra,
20 thrusters, 35 kg
25 burpees de frente para a barra,
30 thrusters, 35 kg
35 burpees de frente para a barra
14:36 minutos
Rx 13:37
thrusters: 10 / 10+10 / 8+13+9
80lbs bar
21:00
RIP Omar
Scaled to
65# barbell thrusters
burpees w/ hop and clap
19:39
m/56/180
I'll take it after 13 years:)
First wod after being back from vacation.
compare to 5/31/2023
rx
19:47
Solid, Mike!
Nice job, Iron Mike
Absolutely, great work 13 years on!
65-lbs barbell, stepped the burpees
12:21
18:03
85lbs barbell
Lots of bar-staring during the last set. BF burpees always slow for me.
Fantastic!
Nice!
55# bar, step over burpees
Ladies Rx
14:12
Scaled weight with intent to just keep a steady pace. Nope, I just don't have the engine for that right now. Thrusters in 10s (on purpose) and kept moving on the BFBs, but just too much time breathing between movements.
Hooah 1LT! Peace to you and your family.
Respectable, Brother Link
Awesome job, as always!
10 thrusters — 45lbs
15 regular burpees
20 thrusters
25 regular burpees
30 thrusters
35 regular burpees
25:28.60
16:52
Beginner option:
For time: 7:38
40# DBs
Lakehouse mod
10 kayak overhead squats
15 kayak-facing burpees
20 kayak overhead squats
25 kayak-facing burpees
30 kayak overhead squats
35 kayak-facing burpees
12:16
That's awesome. I have to imagine you attempted kayak thrusters before settling on this sub?!?
Yes, out there in the yard at 7a trying to figure something out. The grip was too wide for anything else.
Crazy CrossFiters strike again...
That’s a hellavu gymprov, Sam! Bravo!
You win the day
Love that! Well done!
8:09
45#
Not bar facing first round
Beginner: 9:01
Did beginner - 45lb barbell, 11:16
Haven’t been sleeping well, struggled with the squat drive and keeping good form, so scaled back to beginner (was going to try intermediate)
Rx: 16:18
Garage gym post 5K run. RXD.
13:38.
had to break thrusters into four sets by 30. Felt out of gas in the humidity today!
Well done!
Bro, that’s awesome
Great! Especially after a 5k!
RX: 14.52
Awesome!
Mistake. Used as a finisher following a heavy leg session.
RX 12:08 🥵 heart bursting.
16:30
11:26 45#
Double DB Thrusters - 35 lbs
Burpees in place
10 thrust 15 burpee
20 T. 25 B
30 T. 35 B
25kg thruster
65 lb barbell
10/10
20/30
30/35
13:50 RX
21.25 Rx
24:30, thrusters 65#, 1 at a time, burpees step back/down/up. Steady pace.
RX 17:06
rx/10:19
RX- 17:08
10:21
M/33/1.70/86kg
Rx
15:30
Rx
Great!!!
15:49
Brutal last 35 bps