2017 July 4 WOD

Posted: July 3, 2017 in Uncategorized

We will be open today for one WOD at 9AM; join us!

Hero – “Wes”

For time:
Run 800 meters (25/15)
Then, 14 rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Cleans (185/135)
Then,
Run 800 meters (25/15)

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:
*wife – Nicole
*sons – Jaxton and Maddox
*parents – Mark and Susan
*brother – Max
*sister – Cara

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Comments
  1. Bobby says:

    Wes: 48:22 – BRUMJOs (burpee rolled up mat jump overs) – that was a grinder

  2. Taylor Bayless says:

    800 M Run with 20# Wallball
    Then
    17 Rounds
    5 Jumping Pullups
    4 Burpee Step-ups (24”)
    3 Squat Cleans (115#)
    Then
    800 M Run with 25# plate

    50:25

  3. Justin Harrison says:

    63:15

  4. Josh says:

    51:36

    25#Ball on first run 25#Plate on Second
    Ring Rows
    25″ Box; all jumps.. PR on height
    135# Power Snatch

  5. slchampine says:

    Run 800 with #20 ball

    14 rounds
    5 PU
    4 BJB 16″ box
    95# Hang Power Clean

    Run 800 with #20 ball

  6. stefgatlin says:

    37:55
    All strict pull ups
    Burpee box step ups
    65# muscle clean from the hang (still protecting back)
    15# plate on first run, 14# ball second run

  7. The Haggs says:

    Joe
    46:49
    135# squat cleans

    Hollie
    46:19
    Ran with 10# plate
    Rotated between banded PU’s, jumping PU’s and RRs. 105# squat cleans.

  8. Monique says:

    Wes – 59:04
    800m run w/ 10# plate
    5 pull ups with black band (70 in total)
    4 burpees to a bench (~15-18″ in height)
    * 2 or 3 were step ups, all others I jumped
    3 power cleans @105# for 10 rounds (30 in total)
    3 squat cleans @105# for last 4 rounds (12 in total)
    800m run w/ 10# plate

  9. Brett Christensen says:

    38:27 Rx’d, Thank you sir
    all SPU unbroken
    Later,
    3 rounds of
    400m?? probably a little more run
    42 push ups
    2 min rest
    14:48

  10. Groves says:

    I still have 185# of freedom ringing in my knees. #FTFO

  11. Tanya says:

    60 or 61:06 can’t remember
    Enjoyed partnering w/ 💪🏼Casey even when I couldn’t keep up and she lapped me!
    14# ball for runs
    All the PUs–most strict ever. Nice surprise
    20″ BBJ
    113# x10, 103# x4 SCs
    Thank you Wes.

  12. Shea says:

    52:10
    SPU
    20″ BBJ
    SC 125×7 rds/115×7 rds
    carried 15# plate for both runs (second one was a jog)

  13. Jim D says:

    Wes 40:42
    2 rnds at 185 but got sloppy so went down to 135.

  14. Nichole Dyer says:

    42:59
    800 m run with 6lbs ball
    14rds
    5 ring rows
    4 burpee box jump
    3 squat cleans / 1&2 rds at 45 lbs/ partner needed to go lighter so 3-14 at 33 lbs
    800 m run with 6lbs ball.

  15. jkeel 42/5'9/180ish says:

    50:ish
    Forgot to look.
    Rx’d weights and mvmts.
    Pullups unbroken.
    Burpees over the rolled mat.
    Started doing touch and go power cleans after rnd 5.

    All the humidity. All the sweat.

  16. Kim says:

    44:27
    15# run (10#plate & 5# plate )
    All the Strict pull-ups
    20″ burped box all jumps
    83# squat cleans

  17. Pete says:

    46:19
    800m w 25#plate
    all sricr pu
    24″BBJ
    125# squat cleans
    800m w 25# plate

  18. Megan says:

    59:50 ? I just remember it was way to long

    -Run with 15# ball first
    -All strict pull ups every rd
    -8rds burpees jump over the mat then just burp box jumps
    – 135# squat cleans for 6 rds then realized I will be there all day . 115# for the remainder
    – run with 15# plate

  19. Joy says:

    Wes: 46:13
    Both runs with 15# plate
    Pull Ups: mixture of strict, strict with band, and strict RRs
    Burpees: all jumps over a bench
    cleans: 85#

  20. Cara says:

    4 Mile Flag Run – 34:49
    Race is actually not a full 4 miles so just kept running until I hit the 4 mile.

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