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3/15/2011 20 min Amrap

20 min Amrap
10 Floor Wipers 95/50
5 Man Makers 30/15
400m Run with 5 Airsquats every 100m
15 Ring Dips

3/14/2011 15 min Amrap

15 min Amrap
10 1-Arm Clean and Press 30/20db
10 1-Arm Walking Lunges 30/20db
10 Box Jumps 24/20
200m Run

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3/11/2011 “300 Squats?”

“300 Squats?”

150 Airsquats
50 Pushups (handlift)
21 Pullups
800 m run
21 Pullups
50 Pushups
150 Airsquats

3/10/2011 …… “Annie”

“Annie”

50-40-30-20-10
Abmat Situps
Double Unders

(3 times rep for singles)

Todd Rx 8:15 Pr
Nat sing 8:42
Steve sing 10:30 Pr
Vicky sing 12:45
Xenia sing 12:45
Mike E sing 18:30

3/10/2011 “Lift Some”

“Lift Some”

6 rounds for work every 2 minutes.

4 Deadlift @ 185#
3 Cleans @ 135#
2 Snatch @ 95#
1 OH Squat @ 95#

Trainer WOD
4 rounds for time
4 DL 225#
3 Clean 185#
2 Snatch 135#
1 OH Squat 135#
Todd 5:30

3/9/2011 “Tabata Crazy”

“Tabata Crazy”

4 Rounds of 4 Excercises with 2 intervals of each.
Rest 2 min between each round.

Abmat V-situps
Airsquats
Burpees
KB Swings 70/53/35/26#

Steve Rx+ 70 420
Mike K Rx+ 70 362
David B Rx 423
Ginn Rx 373
Wesley Rx 396
Chris C Rx 366
Crystal 26 410
Mike E 53 265 3rds
Mark P 35 242 3rds
Nat 26 175 3 rds

3/8/2011 15 min Amrap

15 min Amrap
10 Pushups (handlift)
10 OH Walking Lunges 45/25 Plate
200m Run
30 Du’s/90 singles

Holly RX 6 +200m
David B Rx 5 +20
Blaine 45/sing 5 +70sing
Ginn 25/sing 6 +5
Brad 25/sing 5 +200m
Anne 25/sing 4 +50m
Linda 25/sing 4 +7
Nat 25/sing 4 in 10 min.
Xenia 15/sing 4 +12
Roxie 15/sing 4 +11

3/7/2011 “Helen”

“Helen”

3 rounds for time of
21 Kb Swings 53/35
12 Pullups
400m Run

Steve Rx 8:08 (2min pr)
Wesley Rx 8:25 (1:45 pr)
Holly Rx 9:11
David B Rx 10:25
Blaine 35/J 9:35
Brian G 53/J 9:12
Anne 35/Blue 13:47
Xenia 26/J 16:30
Roxie 26/J 14:22
Stella 18/J 14:55
Brandon 35/Jumprope

3/5/2011 “300”

“300”

* 25 pull-ups
* 50 deadlifts 135/95
* 50 push-ups Handlift
* 50 box jumps 24/20
* 50 “floor wipers” 135/95
* 50 “clean and press” 35/26
* 25 pull-ups