5/31/2011 ANNIE

ANNIE

50, 40, 30, 20, 10

Du’s
Abmat Situps

Grand Opening…………..MURPH……May 30,2011

MURPH

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Have Fun!!!!!

5/28/2011 “Stations”

“Stations”
1 min on, 1 min off
4 rounds

Du’s
Wallball 20/14
Stepups 24/20

You have on min to get max reps at each station.
once through the 3 excercises that is 1 round.

5/27/2011 DB Pushpress, DB Deadlift, Flutterkick Ladder

DB Pushpress, DB Deadlift, Flutterkick Ladder

5 Db Pushpress
10 Db Deadlifts
100 Flutterkicks

Start with 25lb Dbs
after each round go up 5lbs
until you finish with the 50lb Db.

Should be 5 rounds.

5/26/2011 150 KB Swings

150 KB Swings 53/35 for time

–everytime you stop to rest or set the KB down you must run 400m!

Cool Down is 200m run Front then 200m run Backwards

5/24/2011 5 rounds—-legs!!

5 rounds of

9 Power Cleans 95/50
12 Front Squats 95/50
15 Box Jumps 24/20
200m Run

5/23/2011 “DIANE”

“DIANE”
21-15-9 of
Deadlifts 225/135
HandStand PushUps

5/21/2011 The World did not END……SO WOD ALREADY!

Oly Lifting

Snatch and Clean-Jerk

After WOD

As many rounds as possible in 15 minutes of:
6 Pull-ups
7 10 in Bar over Burpees
8 10 ft Wall Balls 20 lbs
1 Big Ass Tire Flip 400 lbs

If you drop the wallball you must start over a 1 rep! Post total rounds.

5/20/2011 Power Snatches, Wall Balls, Push-ups

Power Snatches, Wall Balls, Push-ups
15 min Amrap

6 Power Snatches 95/50 lbs
8 10 ft Wall Balls 20/14 lbs
10 Push-ups Handlift

5/19/2011 Griff

Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards