20180818

Partner WOD, Divide work as needed

10 Min AMRAP

10 Cal Row

10 Deadlifts (135/95)

Rest 2 Min

8 Min AMRAP

8 Cal Assault Bike

8 Hang Power Cleans (135/95)

Rest 2 Min

6 Min AMRAP

6 Burpee Box Jump Overs (24/20)

6 S2OH (135/95)

20180817

Metcon

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute

In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010

20180814

Metcon

Single Arm Dumbell Press (Strict Press: 3×7 ascending weight)

Metcon (AMRAP – Reps)

10 Min EMOM

A: Max Effort Strict Pull-ups

B: Max Effort Strict HSPU

Score is combined total

2000m Row (Time)

2000m Row for Time

20180813

Weightlifting

Clean (Work up to a heavy single 1×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 alt KB snatch (53/35)

10 KB OH lunge (switch arms halfway through—5/5)

200m run

20180811

Metcon (AMRAP – Rounds and Reps)

Partner  WOD, divide work evenly

20 min AMRAP

50 Double Unders

40 Sit-ups

30 Cal assault bike

20 KBS (53/35)

10 Goblet Squats (53/35)

Buy out (no score): Accumulate 3 min hang hold from rig (total between partners)

20180810

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate

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.