August

Back Squat 3-3-3-3-3 Bench Press 3-3-3-3-3 Deadlift 3-3-3-3-3

Grab a partner and complete the following for time: (Divide the work however you like) 1 Mile Sandbag Run 35 1 Mile Row 10 HSPU 10 Tire Flips 100 Double Unders (4 to 1 for singles) 100 Walking Lunges (Total steps)

10:00am Yoga ($5 for Members $10 for Drop-in) 1:00pm Olympic Lifting Class at  CrossFit Full Strength (Link) 7:00pm Track Workout at Dobson High School

12:00pm Boxing ($5 for members $10 for Drop-in) 1:00pm Babb Wod  (Link) 2:00pm Olympic Lifting

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Push Press 1-1-1-1-1 Power Clean 3-3-3-3-3 Back Squat 5-5-5-5-5 KBS 7-7-7-7-7

Today is Dan Feavel’s 23rd Birthday, so in his honor: For time: 23 Wall Ball 20/14 23 Sledge Hammer Strikes 23 Overhead Squats 95/65 23 T2B 23 DB Thrusters 45/30 23 Leg Levers 23 Overhead walking lunges 35/25 23 GHD Sit-ups 23 KBS 53/35 23 Burpees

AMRAP 12:00 5 Bench Press (Bwt) 250m Row  

For time: Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

5 rounds: 3 Power Clean (Bwt) 5 Box Jump 30/24 7 KBS 70/44 2:00 Rest For time: 25 Tire Flips