Show Workout in Full Screen
Auto Scroll Page
Components
Wes
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
WES - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
WES
Warm-Up
200m Run
50 ft Banded Monster Walk + Lateral Steps
3 Sided Plank (1:00 per side)
50ft perfect Lunge w/ Rotation
10 Scap Pullups
10 GHD Hip Ext (2 sec hold @ top)
15 Banded Ext Rot (2 second hold at ext.)
Foam Roll (1:00 per)
Quads, T-spine, Lats
Barbell Review For WES
Wes (Time)
For Time
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/135 lb)
Then:
800 meter Run (with 25/15 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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 29, 2019
Male Clients
1
Ryan
Figuerado
CrossFit: 8:00 AM
38:12
135lb, 25lb Medball
2
Ashish
Grover
CrossFit: 8:00 AM
39:09
145 lbs clean, 25 lbs med ball
Female Clients
Loading...
Powered By Wodify