CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Back Squat (8-6-4-8-6-4)

%’s = 65, 70, 75, 70, 75, 80. Record 80%. Complete:

10 Tuck Jumps + 10 Plate Jumps prior to each set.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

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.
To learn more about Wes click here

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Metcon (Time)

For time:

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Rx:

95/65

115/75

135/95

155/105

185/135

205/145

225/155

*Must complete 5 successful complexes before moving to next weight.

12:00 cap

Metcon

Metcon (Time)

5 rounds for time of: (Rx+)

4 Clean & Jerks 185/135 (225/155)

6 Bar Muscle-ups

10yd Handstand Walk (15yd)
15:00 cap

CrossFit Des Moines Urbandale – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 rounds, 1:00 of each exercise:

Tire Flips

Box Jumps 24/20

Dumbbell Power Cleans 50/35

ABMAT Sit-ups

Walking Lunges

-Rest-

Auxiliary Strength

Metcon (No Measure)

3 sets

10 Single Arm Dumbbell Press + Front Rack Hold (R)

10 Single Arm Dumbbell Press + Front Rack Hold (L)

10 Reverse Fly

Bench Press (8-6-4-8-6-4)

%’s: 60-65-70-65-70-75

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Back Squat (8-6-4-8-6-4)

%’s = 60-65-70-65-70-75

Metcon

Metcon (Time)

6-9-12-9-6 for time of: (Rx+)

Lateral Burpees over the Bar

Front Squats 155/105 (185/135)

Chest to Bar Pull-ups
15:00 cap.

Auxiliary Strength

Metcon (No Measure)

3 rounds nft:

10 Single Leg RDL (R)

10 Single Leg RDL (L)

10 Bulgarian Split Squat (R)

10 Bulgarian Split Squat (L)