We have another one….
Ryan Murphy was welcomed into the FireBase family on January 7, 2010 weighing in at 8lbs 1 oz. Congratulations to Dave C. “BuzzKill”, Mama Shannon and Big Sis, Katherine Grace.
“Chelsea”
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats for 30 minutes.
For Time
800m Run 21 Hang Clean (95#M/75#W) 40 Sit Ups 400m Run 15 Hang Clean 30 Sit Ups 400m Run 9 Hang Cleans 20 Sit Ups 400m Run
Overhead Squat
1 Rep Max of Overhead Squat 1 – 1 – 1 – 1 – 1 – 1 – 1
“Jackie”
For Time 1000m Row 50 Thrusters (45#M/35#W) 30 Pull Ups
“21″ for Time
Strength: 5 – 5 – 5 of Deadlift, 65- 75% of 1 Rep Max Rest 3 minutes. WOD: 20 Push Ups – 1 Sit Up 19 Push Ups – 2 Sit Ups 18 Push Ups – 3 Sit Ups and so on until you reach 1 Push Up – 20 Sit Ups
As Many Rounds As Possible in 20 minutes
Strength: 3 Power Cleans on the minute for 10 minutes, 70% of 1 Rep Max WOD: 10 Wall Ball Shots (20#M/15#W) 5 Ring Dips 10 Box Jumps, 22″ 5 Burpees
