WOD – July 22, 2018 – DVB Memorial Hero Workout

9am WOD is sold out!  Come down and workout at 1030am or noon to honor David!  There is no OLY class and NO OPEN GYM!

Work Out of the Day


At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line of duty. On Sunday July 22 will be hosting a special Hero workout for one of our friends, David VanBuskirk. He was a member at SinCity CrossFit South and he loved CrossFit. He liked every kind of workout, and was always the nicest most humble guy at the gym. David was a true Hero; serving our community, going on hundreds of rescue missions, and giving the ultimate sacrifice doing what he loved, saving lives.

Officer David VanBuskirk died July 22, 2013, during a nighttime air rescue mission in Las Vegas, NV. The DVB CrossFit hero workout was created in honor of Dave. This year four gyms in the valley will host the event to raise funds for the non profit Friends of Air Support and Search and Rescue. The funds raised will assist full time officers in attending national and international symposiums and conventions that often go unpaid by the department. These seminars are invaluable in networking with other professionals in the business who are sharing information on accidents and lessons learned. Safety standards and techniques are ever changing in the industry and the rescue community benefits greatly when learning from others’ experience.

This year marks the 5th anniversary of our tragic loss. There will be a limited amount of participation entries for the 9AM start time, however we have open spots for the 1030am and noon wod times.   Any donation is acceptable, but not necessary to workout.   The ability to donate or purchase t-shirts only is also available.  

“DVB”

(This workout may be completed in a team of 2)
For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope climb
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope climb
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope climb
Post time to beyond the whiteboard.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

WOD – July 20, 2018

This Sunday is the DVB memorial hero WOD!  There will be no oly or open gym.  WOD times are 1030am and noon!

Work Out of the Day


Max Vertical Jump

then,

5 rounds for max reps in 2 minutes of:

50 double unders

10 left arm db push press, 50/35lb

10 right arm db push press, 50/35lb

max rep chest to bar pullups

Rest 2 minutes

Post height and reps to beyond the whiteboard.

WOD – July 19, 2018

Happy Birthday Coach Derrick!  

Work Out of the Day


“Death Race” (from Ben Bergeron)

5 rounds for time of:

15/10 calorie bike

10 burpees

rest, then

4 rounds for time of:

200m run

50ft hs walk or bear crawl

10 kb swings, 53/35lb

Post time to beyond the whiteboard.

WOD – July 18, 2018

Work Out of the Day


Front Squat 3-3-3-3-3

then,

For time:  

3 rounds of –

-10 thrusters, 95/65lb

-10 toes to bar

2 minute rest

3 rounds of –

-15 wallballs, 20/14lb

-20 situps

Post time to beyond the whiteboard.

WOD – July 17, 2018

Work Out of the Day


Rope Climb Practice

then,

Handstand Pushup Practice

then,

5 rounds for time of:
20/16 calorie row
10 strict handstand pushups
5 power cleans, 185/125lb
1 legless rope climb
1 rope climb
Post loads and time to beyond the whiteboard.  Compare times to Jan 26, 2016.  

WOD – July 16, 2018

Work Out of the Day


Snatch 1-1-1-1-1-1-1

then,

“Down & Dirty”

For time:

5 rounds of –

-5 snatch, 115/75lb

-5 lateral burpees

4 rounds of –

-7 power snatch, 115/75lb

-7 lateral bar burpees

3 rounds of –

-10 overhead squats, 115/75lb

-10 lateral bar burpees

Post loads and time to beyond the whiteboard.

WOD – July 13, 2018

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                      

Blake

Four rounds for time of:
100 foot Overhead walking lunge, 45/25lb
30 Box jumps, 24/20″
20 Wallball shots, 20/14lbs
10 Handstand push-ups

Post time to beyond the whiteboard.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

WOD – July 12, 2018

Work Out of the Day


75/60 calorie bike for time

or 

800m run for time

then,

5 rounds for time of:

100ft shuttle sprint (4 x 25ft)

10 left arm db snatch, 50/35lb

50ft broad jump (2 x 25ft)

10 right arm db snatch, 50/35lb

Post times to beyond the whiteboard.

WOD – July 11th, 2018

Work Out of the Day


Pause Front Squat 3-3-3-3-3

then,

For time:

20 lateral bar burpees

10 front squats, 205/135lb

20 bar muscle ups

10 front squats, 205/135lb

20 lateral bar burpee

Post loads and time to beyond the whiteboard.

WOD – July 10, 2018

Work Out of the Day


“Bruce Lee”

As many reps as possible in 20 minutes of:

100 double unders

50 situps + 50 handstand pushups

100 double unders

50 situps + 50 ring dips

100 double unders

50 situps + 50 pushups

100 double unders

50 situps + 200′ handstand walk

*the situps may be partitioned with the corresponding movement in any order

Post reps completed to beyond the whiteboard.