Monthly Archives: May 2011

3 Rnds
25 SDHP
50 Wall Balls
75 Sit ups

Strength
Behind the neck press 1-1-1-1-1-1-1

Conditioning WOD
AMRAP 15 minutes of:
15 Toes To Bar
100ft Walking Lunges
5 DB Shoulder to Overhead Anyway

Post barbell loads used and rounds completed to Comments.

“Murph”
1 mile run
100 pullups
200 pushups
300 sqts
1 mile run

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang power snatch, 15 reps
20 Double-unders

“Spring Cleaning”
Ha wouldnt you like to know!

“Fran”
21-15-9
Thrusters (95/65)
Pull ups

That would be Coach Sue, Push Pressing 165!

AMRAP 20mins
100m run
15- Wall balls
15- Burpees
15- Good mornings

“Nolan”
200m sprint, 10pull ups, 20push ups, 30sit ups
400m sprint, 10pull ups, 20push ups, 30sit ups
800m run, 10pull ups, 20push ups, 30sit ups
1 mile run, 10pull ups, 20push ups, 30sit ups
800 run,10pull ups, 20push ups, 30sit ups
400m sprint, 10pull ups, 20push ups, 30sit ups
200m sprint

“Jerry”
Run 1 Mile
Row 2000.
Run 1 Mile

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep