Part A:

10 mins to find your "2RM' Strict Handstand Push Up.

- If you are already on flat ground lets go deficit!

- If you scale yours then lets see what we are capable of.

Hero WoD!

"Blake"

For Time:

30m Walking Lunge W/Bumper Plate Overhead (20kg / 15kg) 30 Box Jumps (24" / 20") 20 Wall Ball Shots (9kg / 7kg, 10ft line) 10 Handstand Push Ups .

* 25 Min Time Cap *

This WoD was created to honour U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon. Click here to see the first time this posted on CrossFit.Com & read about Blake. Post HSPU result from Part A & then your Time from the WoD (& any scaling if applicable) to comments.

This was Cat M's last WoD up on the ROD. She will be embarking on a round the world adventure for the next couple years.

A long time & loyal member here for over 2 1/2 years, she will be missed.

Take care of yourself Cat. From everybody here at CBD we wish you all the very best of luck for whatever the future holds for you & Tom.

Have fun & stay in touch. (Get that blog up and running!)

#onceaCBDeralwaysaCBDer.

. . .

. .

'Hero' Month is now in full flow!

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ.

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state.

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!