WOD - Memorial Day Murph

Murph

1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

1:05:20

WOD - Run in the am... Lift in the pm...

3 mile run with Kim...


4 Rounds for time:

10 Thrusters - 75lbs
10 Sumo Deadlift High Pull - 75 lbs
10 Pull Ups
10 Kettlebell Swings - 35lbs

9:02

WOD - Run Run Run

3 Miles...

Very tough... ran backwards down Rrillium Terrrace

WOD - Brew City CF

3 Rounds for time:

18 Push Ups
15 Box Jumps
12 Pull Ups
9 Thrusters - 95lbs

13:04

WOD - Taken from Brewcity CF

1000M Row - 4:22

 EMOTM - 7 minutes

5 Front Squats- 95lbs
5 Pullups

 1000M Row - 4:16

3 rounds for time

15 pushups
15 Kettlebell swings 50lbs

WOD - On the road

Run the hill - was a bitch

 4 rounds:

10 Kettlebell Swings - 50lbs
10 Pullups
10 Goblet Squat - 50lbs

WOD - My own little nightmare

4 Rounds for time:

250M Row
10 Thrusters - 95lbs
10 Sumo-Deadlift High-Pull - 95lbs
10 Pull Ups
10 Kettlebell Swings - 50lbs

23:32

WOD - A little basics

Walk 1 mile...

2 Rounds of:

300M Row
10 Pull Ups
10 Back Squats
10 KB Swings

WOD - Bar of DEATH !!

5 Rounds for time:

250M Row
12 Deadlift - 115lbs
9 Hang Power Clean - 115lbs
6 Push Press - 15lbs
3 Back Squat - 115lbs

25:18

WOD -Mothers Day Mangler - 305 CF

21-15-9

Row for Calories
Thrusters - 75lbs
Burpees

17:00

WOD - Run and CF Milwaukee

3 Mile Run - - AM

3 Rounds for time:

500M Row
10 Hang Power Clean - 135lbs
15 Pull Ups

14:14

WOD - Lumberjack 21

250m Row
21 SDHP
250m Row
21 PP
250m Row
21 Pullups
250m Row
21 Pushups
250m Row
21 KB Swings
250m Row
21 Box Jumps
250m Row
21 Goblet Squat
250m Row
21 Deadlift
250m Row

26:44

Run and 7th Heaven

Run 2 miles... w. Cooper

7 Round of 7 Reps

Snatch - 95lbs
Pull Ups
Goblet Squat - 50lbs

19:22

WOD - Run and Grindy

3 Mile Run w/ Kim... 32:32

5 Rounds of GRINDY

3 Hang Power Squat Clean
5 Pull Ups
10 Push Ups
15 Air Squats

WOD - Single Bar of Death !!

5 Rounds for time:

12 Deadlift
9 Hang Power Clean
6 Push Press
3 Push Press

WOD - Fight Gone Bad

Fight Gone Bad

1 minute of:
Sumo Dead Lift High Pull
Box Jumps
Row
Wall ball
Pushpress

3 rounds -  215