Monday Apr 17 2017

I'm calling an audible today. No better way to start the week than by honoring a Hero.  
Have a great Monday!

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.“

1.) Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. plate
note: this is a CrossFit HQ WOD so the clean is however you want.
*2.) Every 2 minutes for 12 minutes 5 Deadlift with a 5 second pause on top, add load each round
*3.) Max Effort Yolk Carry in 7 minutes 45+25/45
*4.) 3 rounds 
10 Back Extension
15 Hip Extension

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Laura VanderKelen 38d

Do men and women use 25lb? Love Hero WODs

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Chris Ness38d

Yes unless they don't love America

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Grant Soletski38d

What he said⬆️

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Grant Soletski37d

Those are fun workouts. Nice job everyone today!

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Brittany Van Enkevort37d

I will say this was fun after it was completed.

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That run blew (may have walked most of the second run) rx plate run, banded strict pull ups, rx bbj, and 115# cleans
38:14 15# plate and 85# clean
Rest rxd
35:24 rx 145# power cleans
37:44 (75# pc, green band), 25# plate
26:07 subbed 1000m row for run
Can't wait for this stupid knee to be better! I wanna run and squat! Lift heavy to lift heavy!!!
34:37 155#
All rds power cleans
135# power cleans, 2 red bands for pull-ups, 185 deadlift ec, hip and back extension ec done
34:02 155#
6 rounds power, 8 rounds squat. Floooooooooowwwwwww sesh style
38:33 scaled
115# PC, box step up, 1000m row instead of run.
39:39 scaled
Green and red band PUs, 85# power cleans, 15# plate
10# plate, 65# PC
Row, green band for PUs, 85# PC... had to keep up with Tina so I could use her board to count my rounds 😉👍🏼
135#, green band
26:50 - Power Cleans all Unbroken
30:26 @ 155
#85 cleans #15 weight for run Green and red band for pull ups
41:40. Red band pu
105#, green & red banded pu
Bike 1 mile vs run, 14#wb sit-ups vs pull ups, air squat box jump vs burpee box jump, 115# cleans
39:02 110# (but all strict PUs!)
Other than running with a plate, that was kinda fun!
48:37 rx. RIP Wes
PU with band, power cleans 105#
30:10 no plate but ran, body rows, 85# pc's
41:05 mod a few things
15# first run; 85# cleans; Rx rest of work out
37:36 Rx RIP Wes
30:08 power clean singles
*2.) 135,185,205,225,255,275# / *3.) 90 meters completed in 7 minutes. Went past 100 meters after time expired. / Experimented with UB K2E,T2B,BMU from Saturday EC. Not successful at this time. More practice needed.
20 min eliptical. Arm weight machine stuff.. Hspu practice:. Got 2 kipping next to palm tree..
Surprisingly felt decent for carrying a lot of Easter weight 🐰
105/strictish pu
Did 95# cleans for sore lower back.
38:27 (155)
40:12 (115#, red band)
105#/deficit PU
155# clean
6:00 Standing climb (SpinBike), thin BA-DHPU/16" box steps/#85 PCl (wrists needed perfection v. load). EC: 3 Rnds {15 GH-HE/15 GHSU/10 GH-BE/5 BP (#75-80)/60" HSH.
32:02 Rx
That second run...woof!
bike instead of run, black band pu's, mix of box jumps and step overs, 75#