Hero WOD – “Wes” & Southie Social TONIGHT!

Apr 27th, 2019

Category: CrossFit

Hero WOD – “Wes” & Southie Social TONIGHT!

Kristen – Great Lookin’ Lunges!

Southie Sing-A-Long
Save the date for our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps! This year we’ll have a separate room with our own karaoke stage from 9-11:30PM! After that it’s free game and open to the public πŸ™‚

Date/Time: Saturday 4/27 9PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will! For more details and to RSVP, visit our Facebook Invite HERE

Warm-up
Run 1 Loop with Plate
Then:
2 Rounds
:30 on, :10 off
-Plyo Push Up On & Off Plate
-Plate Hops – single leg option for added challenge
-Plate Ground to Overhead
-Kneeling Cross Chops (R)
-Kneeling Cross Chops (L)

U.S. Navy Lt. J. Wesley β€œWes” Van Dorn

U.S. Navy Lt. J. Wesley β€œWes” 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.β€œ

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

WOD
“Wes”
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, 185,125
Then, run 800 meters with a 25-lb. plate

Level 3- 155,105
Level 2- 125,80 10 Rounds
Level 1- 100, 55, 8 Rounds, unweighted runs

Scores/comments from 5/6/2017

Extra Work
60 Strict HSPUS
Every time you come down off the wall complete a 150’ Sandbag Stone Carry (140/90)

Scaled -Kipping HSPUS, 100’, scale the stone as necessary.