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Components

August Monthly Challenge

Rope Climb

Nate

Push Press

Push Jerk

Pendlay Row

AD/burpee/PC

Settings

Workout

Fri

Main WOD

A: August Monthly Challenge (Time)

Max dead bar hang

B: Rope Climb (3 x max in 2 min @ 15' ; rest 2 b/t)

Rope Climb

C: Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

To learn more about Nate click here

Sub MU with 6 pull up / 6 push ups
Sub HSPU with strict DB press "tough"

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Team training

A: Push Press (Build to a 3 rep for today in 15 min)

Push Press

B1: Push Jerk (3 x 3 @ 70% of jerk , super set with B2)

Push Jerk

B2: Pendlay Row (3 x 10 AHAP super set with B1)

Pendlay Row

C: AD/burpee/PC (3 Rounds for time)

3 sets each for times of
10 cal AD
8 burpees
6 power cleans 115/80
Rest 4 min b/t

These are sprint sets....go as hard as you can

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 21, 2015

Male Clients

1

Robert
Ball

6:30 AM CrossFit

0:20

Yup. Lowest score wins, right?

2

Ram
Hernandez

5: 30 AM CrossFit

1:05

3

Todd
Hinsch

6:30 PM CrossFit

1:09

4

Private

5: 30 AM CrossFit

1:10

5

Fahad
Al-Wetaid

5: 30 AM CrossFit

1:16

6

Chris
Pearcey

6:30 AM CrossFit

1:30

Blister on center of hand tore while hanging, had to drop.

6

Kent
Sayre

6:30 AM CrossFit

1:30

mixed grip

6

Tom
Holt

4:30 PM CrossFit

1:30

7

Jeremy
Rigdon

4:30 PM CrossFit

1:40

8

Dean
Durfee

4:30 PM CrossFit

1:45

9

Stephen
Besser

4:30 PM CrossFit

1:48

10

Les
Davis

8:45 AM CrossFit

1:50

11

JP
Zbylut

5: 30 AM CrossFit

2:00

12

Scott
Boss

5: 30 AM CrossFit

2:13

13

John
Rogacki

8:45 AM CrossFit

2:19

blah

14

Andy
Mount

5: 30 AM CrossFit

4:10

time from last week

15

Private

11:30 AM CrossFit

5:33

16

Shelley
Duncan

8:45 AM CrossFit

2:00

17

Jonathan
Bermudez

6:30 AM CrossFit

3:00

Female Clients

1

Melissa
Griffin

11:30 AM CrossFit

1:00

2

Colette
Matsuda

5: 30 AM CrossFit

1:06

3

Christine
Ford

5: 30 AM CrossFit

1:10

4

Katie
HIlgemann

5: 30 AM CrossFit

1:15

5

Anne
Shapira

8:45 AM CrossFit

1:30

6

Karen
Mount

11:30 AM CrossFit

2:00

7

Deb
Quitmeyer

4:30 PM CrossFit

2:26

8

Rana
Schnaubelt

4:30 PM CrossFit

2:31

9

Dawna
Graham

11:30 AM CrossFit

2:33

10

Teresa
Morescalchi

8:45 AM CrossFit

2:37

11

Deb
Reser

4:30 PM CrossFit

2:38

2:02, 2:16...couple more days to get to 3:00!

12

Patti
Smith

5: 30 AM CrossFit

1:04

13

Cheri
Lebrun

8:45 AM CrossFit

1:35