Rest Day _____________________________________________________
In Teams 3 2 rounds for time:
100 DB Snatch (50/35)
100 Thrusters (95/65)
*One person works at a time.
**Team does 5 Burpees every time the barbell drops.
A. Muscle-up Technique and scaling options
B. "Nate"
AMRAP in 20 minutes of:
2 Muscle-ups
4 HSPU
8 KBS (2/1.5)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Open Gym -or-
Suggested WOD
4 rounds
800m Run
10 Pull-ups
15 Push-ups
20 Wallballs (20/14)
A. 10 min EMOM 3 Push Press@ 75-80% 1 RM
B. 5 rounds
5 Bar Muscle-ups
5 Clean & Jerk (165/115)
A. Front Squat 3-3-3-3-3
B. 4 min AMRAP Burpees
Rest 3 min.
3 min AMRAP Burpees
Rest 3 min
2 min AMRAP Burpees
Rest 3 min
1 min AMRAP Burpees
A. 2 Rounds for time: 400m Run
26 Pull-ups
400m run
26 KBS (53/35)
400m Run
26 GHD Sit-ups
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14)
400m Run
26 Box Jumps (24/20)
Rest Day
Partner WOD 3 x through all stations
3 min Stations
- Run (alternate every 200m)
- Sled Push (alternate down & back)
- Double unders
- Row (split)
- Wallballs
A. OHS Technique work
B. "Nancy"
5 Rounds for time:
400m Run
15 OHS (95/65)
Open Gym -or-
Suggested WOD
3 rounds
1 min Deadlift (135/95)
1 min Rest
1 min C2B Pull-ups
1 min Rest
1 min Power Clean (135/95)
1 min Rest
A. Split Squat 5-5-5-5-5
B. 21 min EMOM
Min 1: Calorie Row 12/9
Min 2: Push-ups 12
Min 3: Calorie Row 12/9
Min 4: Burpees 12
Min 5: Calorie Row 12/9
Min 6: Air Squats 12
Min 7: Rest
x 2 cycles
A. Strict Press 2 RM
B. For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
30 Wall Balls (20/14)
30 Power Snatches (95/65)
A. Back Squat Find 10 RM
B. Alternating Tabata
Plank Hold
Hollow Hold
_____________________________________________________
Clarification:
We do carry Black Rifle Coffee Company Coffee but each order is a custom roast. Email your order and we'll contact you when it arrives at the Box.
We DO NOT ship to you.
Rest Day
Teams of 3 800m Run
75 Power Clean (135/95)
50 OTB Burpees
100c Row
75 Front Squats
50 OTB Burpees
800m Run
75 Shoulder 2OH
50 OTB Burpees
"Wes"
For 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
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.
Open Gym or
Suggested WOD
21-18-15-12-9-6-3
KBS (2/1.5)
Wallballs
Pistols
A. Snatch Warm-up
B. For time:
30 Burpees OTB
400m Run
15 Power Snatch (135/95)
800m Run
15 Power Snatch (135/95)
400m Run
30 Burpees OTB
A. Thurster 3-3-3-3-3
B. 30-20-10
DB Thrusters (50/35)
T2B
C. Accumulate 2 min L-Sit