August

Cindy AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats

CrossFit Total Warm-up and then you have 3 attempts to find a 1RM. Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 1RM = 1 Rep Max

Annie For time: 50-40-30-20-10 Double Unders (4 to 1 for singles) Sit-ups

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups

Press 5-4-3-2 AMRAP 9:00 3 HSPU 6 Ring Dip 9 Pull-up

KB Snatch 5-4-3-2 (each arm) Power Clean 5-4-3-2 Bench Press 5-4-3-2 Back Squat 5-4-3-2

For time: 1k Run *Armadillo & Monkey Sex 1k Run I got this one from Kirez Reynolds of Arrowhead CrossFit. (I added the running) *Armadillo & Monkey Sex 30 reps for time: forward roll burpee pullup toes-to-bar

For time: 8 Deadlift 1.5 bwt 80m Prowler 132/66 80 KBS 53/35 800m row (you can thank Lars for inspiring this workout)  

15 rounds for time: 5 Pull-ups 10 Push-ups 15 Squats

Soooo…Lance is 24 today and Laura is 24 tomorrow! For time: 24 Tire Flips (women with a partner) 240ft Prowler Push 2400m Row