5.1.17

20 minute AMRAP

200 m run
5 Burpee Box Jumps
250 m row
10 Lateral Burpees over rower
100 Double Unders
15 Burpees

Accessory
Accumulate 5 minutes in a plank
Every time you break do 10 med ball twists and 10 sit ups

4-28-17

namesake photo

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.

Wod

  • 800 meter Run (with 25/15 lb Plate)
  • Then:
  • 14 Rounds of:
  • 5 Strict Pull-Ups
  • 4 Burpee Box Jumps (24/20 in)
  • 3 Cleans (185/135 lb)
  • Then:
  • 800 meter Run (with 25/15 lb Plate)

4-26-17

Wod
5 min EMOM
6 Squat Snatch (light/touch and go)
1 min rest
5 min EMOM
3 Squat Snatch (moderate/touch and go)
1 min rest
5 min
1 rep every 30 seconds (heavy)
*let form dictate weight*

Post Wod
5X
1 rope climb
50 ft. sled pull (AHAP)

4-25-17

TEAM WOD TUESDAY!! Have fun, if your teammate is willing to do a bunch of work so
you can take first place…sit back and enjoy the ride!

team-wod

Wod
400M Run
100 Deadlifts (185/135)
400M Run
100 Hang Power Cleans (135/95)
400M Run
100 Shoulder to Overhead (95/65)
400M Run
**1 teammate works at a time on the lifts, both teammates run. If it’s raining too hard do 50 burpees instead, you can burpee at the same time just get 50 total.**

4-21-17 “DT”

  • 5 Rounds For Time
  • 12 Deadlifts (155/105 lbs)
  • 9 Hang Power Cleans (155/105 lbs)
  • 6 Push Jerks (155/105 lbs)

namesake photo

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.