Tuesday, August 29th
WOD
“Wes”
For time:
Run 800 meters with a 25/15-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20-in. box
3 cleans, 185/125 lb.
Then, run 800 meters with a 25-lb. plate
Post time to comments.
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
2 hour time cap?
no cap today, especially not for you
37:45 : 10 rounds @ 165# (both runs with 25#)
30:01 (10 rounds)
Subbed 1.5 miles on ass bike for the run
Strict Pull-Ups
Burpee Box Jumps
Power Cleans @ 165#
If you aren’t sore from yesterday, I think you will be from this one.
40:30 with 155lb power cleans.
38:14 rx
37:49 (10 rounds) @125 power cleans, 1 thin red band strict pull-ups and 15# plate run
ouch!
40:45
8 rounds
Strict pull ups
Burpee step ups
PC @85#
800m walks w/10# plates
????
38:24 – 11 rounds at 115#
37:03 at 90#, with kipping pull ups
I’m throwing in two bro hugs and an “atta boy” for anybody that signs up for MMC today. Deal of the century.
Elove, can those hugs be claimed at a later date on campgrounds?
sign a sister up!
Bro hugs are redeemable thru 12/31/2020. At which point the world may or may not have ceased to exist.
Shirtless?
Receivers choice
You’re starting to sell me on this thing, ELove…..
Yesterday’s WOD modified for travel:
5 rounds
50 DUs
10 air squats
20 pushups
10 air squats
Time: 17:17
Total Pushups: 841
Modified yesterday’s for a public park
5 Rounds – 100 single unders/20 Air Squats/20 push ups/20 Air Squats
15:33
Modified Monday WOD:
10 Burpees
10 Thrusters 35# dbs
20 Push-ups
10 Thrusters 35# dbs
14:48
Plank things
“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.
Rest 4:00
“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar
Rest 4:00
“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar
Part one – 21 burpees
Part two- 19 burpees
Part three- 16 burpees
“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.
Rest 4:00
“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar
Rest 4:00
“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar
Part one – 12 burpees
Part two- 10 burpees
Part three- 4 burpees
COMPETE Every Day.
Rx’d
Erry day? Even the Sabbath?
Hecks yes… even Sunday.
Though it’s my rest day!
31:21 Rx
all power cleans
new rule: mickey has to work out in ACUs from now on
a)
40 pullups
40 ghd sits
30 c2b
30 ghd sits
20 strict
20 ghd sits
– 16:02
b) 3×12 good mornings, 95
WES
37:45
Runs w/ 15lb plate
Pull-ups w/ one med red & one med black band
Power cleans @85lb
14 rounds
39:14 @ 125
35:52 rx I think that’s the first time I’ve bonked during crossfit. Last 3 rounds were rough.
Lolz, CFMers don’t know what it means to bonk.
42:45 @ 135 – 12 rounds
32:40 (something?)
14 rounds
Runs w/ 15lb plate
Pull-ups w/red bands
Power cleans @85lb
good fun and great energy w the 5pm crew!
37:25 @10 rft @125#
37:09 10 rounds @ 145#
The first run was good fun. Pull ups got me.
36:00 @ 115 / last 800m with a 45lb plate.
34:14 for 10 rounds and lots of subs
800m run no weight
started with banded pull-ups, switched to Ring Rows in round 3
Step-ups