DVB
For Time:
Run 1 mile with a 20/14# medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
For Time:
Run 1 mile with a 20/14# medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
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; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
33:05
Didn’t run with med ball
Did one up/down on the ground for each rope climb
WOD w/ 4k/2k/1k assault bike holding med ball (legs only)
Rest Rx’d
35:42
Wod RX: 32:49
WOD w/ 4k/2k/1k assault bike holding 10# med ball; 10’ rope
39:00
DVB – Rx 37:50
Wod RX
Walked everything. Kept losing my feet on rope climbs. Sorry for the mild heart attack, Breck
45:05
Always proud to honor our brave men and women in blue!
I love this Molls- way to finish strong.
Great pic, Molly!
Also- badass pic, friend!!! Looking fierce! You too, Peggy!!!
Wod rx* (no ball on runs)
34:51
“DVB”
25:22
Mile was 7:45 (side door) that was a fun one! Def missed this Friday noon class! Kudos to the early/cold/dark runners, that would’ve been tough
Smasssssshhhhheeeeddd this, G!
DVB
36:35
*one rope climb in the round of 4 was only to 13ft
Butter, Georgie and Breck- SMASHED IT- so fun to watch!
Thankful for our men and women in blue.
“DVB”
As Rx’d
1st mile: 8:11
Time: 28:47
“DVB” Rx’d
31:21
Love the hero workouts, and Police ones are extra special to me. Thanks to all the hero’s who’ve made the ultimate sacrifice. And Thanks to Breck for programming these.
Honored to do this one today alongside my friend in blue, CB.
“DVB” Rx’d
36:34
Thanks for the push, RG!!!! You’re my boy, Blue!
WOD w/ 4k/2k/1k assault bike holding 20# med ball (legs only).
Everything else RX’d
29:22
Felt guilty for not running, so did a post WOD 1.5 mile run w/20# med ball.
Thankful for the boys in blue.
Wod. subbed 5 strict Pull-ups for the RC’s each round
32:32
DVB
33:02
Thankful for the boys in blue! Particularly the badass that attends CrossFit Jenks and goes by Butter!!
Wod w/10 ft RC
38:08
Great pic Molly
WOD w/8# ball to 9 ft, did 800m, 600m, 800m
with 8# ball, 2 rope from standing to ground ea time and cut the first 8 rds to 4 rds
35:48
Some really fast times at noon today!
DVB
Runs w/ 20# ball
Wallball’s w/ 14# ball
28:07
Looking strong, ladies!
WOD as Rx’d
37:23
Some really beautiful sunsets on those runs! Thankful for the men and women who serve and protect us daily.