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Monday, April 17, 2017

Wes

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.“

Do men and women use 25lb? Love Hero WODs
Laura VanderKelen 2:23AM on Apr 17, 2017
Yes unless they don't love America
Chris Ness 2:28AM on Apr 17, 2017
What he said⬆️
Grant Soletski 2:30AM on Apr 17, 2017
Those are fun workouts. Nice job everyone today!
Grant Soletski 7:19AM on Apr 17, 2017
I will say this was fun after it was completed.
Brittany Nohr 12:53PM on Apr 18, 2017
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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Alyssa DeNoble
39:06
10
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Amanda Zeamer
40:56
That run blew (may have walked most of the second run) rx plate run, banded strict pull ups, rx bbj, and 115# cleans
10
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Anne Hoffman
38:14 15# plate and 85# clean
Rest rxd
9
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Antonia Shanle
35:24 rx 145# power cleans
18
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Ashley Bourgeois
37:44 (75# pc, green band), 25# plate
10
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Ashley King
35:01 RX
15
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Ashley Peterson
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!!!
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Brett Kohout
34:37 155#
All rds power cleans
4
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Brian Powers
30:57
4
0
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Brittany Nohr
39:18
135# power cleans, 2 red bands for pull-ups, 185 deadlift ec, hip and back extension ec done
2
0
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Cassie Christianson
41:06 rx
7
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Chris Ness
31:27
4
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Craig King
34:02 155#
15
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Derek LaBonte
29:13
6 rounds power, 8 rounds squat. Floooooooooowwwwwww sesh style
24
1
And you were still that fast?! Gross
Antonia Shanle
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Eric Hansen
38:33 scaled
18
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Erin Buntin
41:13rx
RIP
25
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Grace Adler
35:02
115# PC, box step up, 1000m row instead of run.
8
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Grant Soletski
35:54
21
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Hannah Fameree
39:39 scaled
Green and red band PUs, 85# power cleans, 15# plate
2
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Hilary Krueger
36:50
10# plate, 65# PC
17
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Jake Plennes
30:02
RIP Wes
0
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Jenna Hanson
33:54
Row, green band for PUs, 85# PC... had to keep up with Tina so I could use her board to count my rounds 😉👍🏼
18
1
Teamwork!
Tina Schmidt
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Jordan Heider
40:02
135#, green band
11
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Justin Bauer
33:09 rx
18
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Kalen Fischer
26:50 - Power Cleans all Unbroken
5
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Karl Bonkoski
30:26 @ 155
20
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Katie Lovin
41.38
#85 cleans #15 weight for run Green and red band for pull ups
0
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Kayla Duchateau
41:40. Red band pu
14
0
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Kelsey Waack
37:11
105#, green & red banded pu
21
0
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Kimberly Nault
29:23
Bike 1 mile vs run, 14#wb sit-ups vs pull ups, air squat box jump vs burpee box jump, 115# cleans
16
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Krystal Lowney
39:02 110# (but all strict PUs!)
Other than running with a plate, that was kinda fun!
20
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Laura VanderKelen
48:37 rx. RIP Wes
4
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Lauren Kalil
37:49
PU with band, power cleans 105#
18
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Marcie Kyllonen
30:10 no plate but ran, body rows, 85# pc's
11
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Marlene Hall
41:05 mod a few things
13
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Michelle Johnson
36:53 125#
28
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Omar CruzRivera
36:10
0
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Pam Bozec
48:31
15# first run; 85# cleans; Rx rest of work out
17
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Paul Mantz
37:36 Rx RIP Wes
20
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Paula Soletski
20 min eliptical. Arm weight machine stuff.. Hspu practice:. Got 2 kipping next to palm tree..
5
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Pauly VanderKelen
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.
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Rachael Salata
27:13
Surprisingly felt decent for carrying a lot of Easter weight 🐰
3
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RaLinda Lamberies
Done
105/strictish pu
20
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Ross Van Enkevort
42:30
Did 95# cleans for sore lower back.
4
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Ryan Froelich
38:27 (155)
19
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Ryan Kyllonen
35:45
12
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Scott Adler
40:12 (115#, red band)
17
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Shane Hanson
26:50
23
0
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Shannon VanPay
39:17
105#/deficit PU
19
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Ted Kemen
36:04
155# clean
20
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Theresa Rosenquist
42:00**
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.
20
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Tina Schmidt
32:02 Rx
That second run...woof!
15
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Troy Foley
35:18 Rx
18
1
Good to see ya!
Kayla Duchateau
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Yvonne Otero
40:33
bike instead of run, black band pu's, mix of box jumps and step overs, 75#
17
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Zach Campshure
48:00
1
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