AUG 03

Bike to Work

For time:

75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Skill Speed Medley

3 rounds of races through pegboards, jump ropes, pistols, and handstand walks.

Quarterfinal Round:

3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course

Semifinal Round:

2/1 strict pegboard ascents
50 unbroken double-unders 
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start

Final Round:
1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start

Elizabeth Elevated

21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses

Women: 95-lb cleans
Men: 135-lb cleans

AUG 04

Shuttle to Overhead

From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks

Women: 200 lb
Men: 300 lb

AUG 05

The Capitol

For time:

20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry

Women: 350-lb Pig, (2) 70-lb Jerry bags, 150-lb Husafell
Men: 510-lb Pig, (2) 100-lb Jerry bags, 200-lb Husafell

Up and Over

3 rounds for time:

12 muscle-ups
25 jump-overs
30 GHD sit-ups

Then,
84-ft weighted lunge

Women: Jump 50-in log, 30-in box, 20-in Pig, lunge 125-lb axle bar
Men: Jump 50-in log, 42-in box, 20-in Pig, lunge 185-lb axle bar

Echo Press

For time:

30/25 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
30/25 Echo Bike calories

Women: 2-in deficit
Men: 3.5-in deficit

AUG 06

Rinse ‘N’ Repeat

Every 2 minutes:

50-yard swim
8-cal Ski Erg*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Hat Trick

3 rounds for total time of:

Sprint
20 wall-ball shots
6 dumbbell snatches

Rest 4 minutes between rounds

Women:
14-lb ball to 11 ft
Snatch 70-lb DB

Men:
20-lb ball to 12 ft
Snatch 100-lb DB

Sandbag Ladder

1-rep-max sandbag-to-shoulder

Women: Bags from 160-250 lb
Men: Bags from 240-340 lb

Venue: Coliseum

AUG 07

The Alpaca

For time:

126-ft sled push, decreasing in load
2 legless rope climbs*
20 kettlebell clean and jerks
42-ft sled push with 2 KBs
2 legless rope climbs*
15 kettlebell clean and jerks
42-ft sled push with 4 KBs
2 legless rope climbs*
10 kettlebell clean and jerks
42-ft sled push with 6 KBs

Women: Six 24-kg kettlebells
Men: Six 32-kg kettlebells

*Rope climbs removed due to weather conditions.

Back Nine

For time:

54-ft yoke carry
2 front squats
3 deadlifts
2 front squats
54-ft yoke carry

Women: 485-lb yoke, 215-lb squat, 315-lb deadlift
Men: 665-lb yoke, 315-lb squat, 475-lb deadlift

Jackie Pro

For time:

1,000-m row
50 thrusters
30 bar muscle-ups

Women: 65 lb
Men: 95 lb