August

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

3 rounds for time: 400m Run 100 Double Unders 500m Row

Diane For time: 21-15-9 Deadlift 225/155 HSPU

For total reps: 7:00 Muscle-ups 7:00 Pistol 7:00 HSPU 7:00 Rope Climb

5 rounds for load: Bench Press 3 Plyo Push-up 3 Rest 3:00 5 rounds for load Press 5 Ring Dip 5 (add weight if you can) Rest 3:00 Thrower Sit-up 5-5-5-5-5

For total calories: 5:00 Row 5:00 Rest 4:00 Row 4:00 Rest 3:00 Row 3:00 Rest 2:00 Row 2:00 Rest 1:00 Row  

Labor Day The gym will be open at 12 noon.  5 rounds for time: 5 Deadlift 275/185 10 Burpee

This one’s a knockoff of Core CrossFit’s Spartan. For time: 20 Pull-ups 200m Run 20 Push-ups 200m Run 20 Pull-ups 200m Run 20 Push-ups 200m Run 20 Pull-ups 200m Run 20 Push-ups 200m Run

5 rounds for load: 1.5 Press 2-2-2-2-2 1.5 Pull-up 2-2-2-2-2 (add weight) 2:00 Rest 5 rounds for load: Front Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 2:00 Rest 1:00 Max Reps Tire Flip

For time with a partner: wod 1 Move 8 sanbags 100ft (one at a time) 70/35/35/35/35/15/15/15 wod 2 Move 8 kettlebells 100ft (farmers walk) 70/70/53/53/35/35/26/26 wod 3 (divide the work anyway you like) 80 double unders 60 T2B 40 burpees 20 Box Jumps