Saturday, August 24 2019

Posted by Mandee on August 23, 2019   |   15 Comments



8 Intervals For Time:

200m Run or Row or 0.5km Assault Bike
3 Muscle-Ups (bar or ring)   MRX 3 Chest to Bar Pull-Ups
6 Handstand Push-Ups   RX+ Strict   MRX 2/4″ Rise
12 Push-Ups   RX+ Feet on WallBall
200m Row or Run or 0.5km Assault Bike (opposite)

Rest 1min after each Round

*Score is slowest round*

Core/Handstand Development

1min HandStand or High Plank Hold w/ Shoulder Taps

1min non-stop Hip Extensions
50′ Handstand Walk or Partner Wheelbarrel Walk

One Arm Dumbbell Bench Press with DB (25 each arm one at a time)



CFHSV Running & Endurance WOD:

1600m run

5 rounds of: 10 air squats, 10 sit-ups

1200m run

4 rounds of: 10 air squats, 10 sit-ups

800m run

3 rounds of: 10 air squats, 10 sit-ups

600m run

2 rounds of: 10 air squats, 10 sit-ups

400m run: 

1 round of: 10 air squats, 10 sit-ups

15 responses to “Saturday, August 24 2019”

  1. Nathaniel says:

    That’s the look of a guy getting married to the women he loves. Congratulations to Dustin and Abby today as they begin the rest of their lives together!

  2. Mandee says:

    PR ? STAR for this stud who certainly deserves to reap the rewards of his hard work! What a great way to kick off a big weekend! Congrats to Dustin and Abby today and always!

  3. Wilma Jackson says:

    This is an awesome picture sequence!

    Congrats Dustin and Abby!!!

  4. Sue Kalange says:

    Congratulations Dustin & Abby! Awesome pic! Dustin’s determination is always so inspiring.

  5. Melody Adair says:

    Congratulations to my favorite brother and Abby!!!! ?☺️

  6. Matt says:


  7. CJ VK says:

    Congrats, Dustin & Abby!

    5:13 rx+ (RMU)

  8. Josh Kennedy says:

    Awesome pic of Dusty, legit Ohs
    A rare Sat appearance for me, 0800 class.
    Slowest round 4:10 Rx, run then bike
    Fastest round 3:30
    Went Rx+ for the first three rounds but strict HSPU blew OUT: did all PU on the medial. Calves wanted to cramp in the last two rounds.
    Then off to high school XC meet…?

  9. Bradley says:

    Congratulations Dustin and Abby!

  10. Bailey Bentley says:

    That’s is one STRONG dude right there!! Congrats Dustin and Abby!!

  11. Sam W says:

    He’s a freak in the gym and the nicest dude around. I’m very fortunate to be friends with that guy! Congratulations Abby and Dustin!

    3:55 Rx run-bike/BMU

  12. Justin says:

    3:03 scaled to 6 strict pullups

  13. Mandee says:

    4:21 RX+ ring MUs (run/row)
    (3:34 – 3:34 – 3:52 – 4:09 – 4:10 – 4:21 – 4:09 – 4:17)

  14. Chef Tyler says:


  15. Imaginary Muscle Up says:

    Nate and Mandy you need to make a poster out of that series of photos. AWESOME!
    Workout was a killer.
    3:26 Scaled – Row/Bike, C2B, DB strict press (35lb each arm) can’t count did 9 rounds:(
    3:12, 3:20, 3:25, 3:25, 3:26, 3:18, 3:23, 3:19, 3:17