July 20, 2018 – Team Wes

Team Wes

For time:
Run 800 meters with a 25/15 plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps (24/20)
3 cleans (185/125)
Then, run 800 meters with a 25/15 plate

*45 min time cap

Team version:
Run 800 meters together carrying one plate. Switch as needed.
Alternate full rounds of the middle section. Rest while partner completes their set
Run 800 meters together carrying one plate. Switch as needed.

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.

Box News
July 27 – In House Throwdown and Beer Mile! (In house competition – 3 Workouts. $10 buy in, M/F winners split pot!)
Workout #1:
16 min AMRAP
40 Wallball
30 Burpee Box Jump Over
20 Chest to Bar / Jumping Chest to Bar for Scaled
10 Bar Muscle Up / Pull Ups for Scaled
20 Chest to Bar / Jumping Chest to Bar for Scaled
30 Burpee Box Jump Over
40 Wallball

Workout #2 & #3
100 meter Sandbag Sprint
100 meter Prowler Push
200 meter Sprint
100 meter Prowler Push
100 meter Sandbag Sprint
5 min Rest
Clean and Jerk Ladder

Who’s in?! Tell us below!

August 11 – Fraser Games and Summer Party!