Doc's Gym112

Day 7 Mental Illness Awareness, Push Up Challenge.

Day 6 Mental Illness Awareness, Push-up Challenge.

Day 5 Mental Illness Awareness Push-up Challenge.

Day 4 Mental Illness Awareness Push-up Challenge

Day 3 Mental Illness Awareness, Push-up Challenge

Day 2 Military Illness Awareness Pushup Challenge

Day 1 Mental Illness Awareness Challenge

4th of July Challenges, Team Sled Push, Deadlift contest and 4th of July PT session.

Join us this Monday at 8:00am as we remember all those who gave the ultimate sacrifice for others. Since starting Crossfit in 2006 Murph has been my favorite hero workout for so long that 2 years ago I completed 12 Rounda of Weighted Murph in 24 hours. This is more than a workout to some who have lost brothers its our chance to hurt for a moment for those who we have lost for our freedoms. After the workout we will continue the tradition of running the American Flag from Docs Gym to Veterens Memorial where we will say a prayer and then run back. Murph is .ore than a workout, What Does Murph Mean To You ?

Three WODs for no matter where you are at or what you have. Oly WOD warm up is separate from the other 2. Warm Up 500 Meter Row or 400 Meter Run 20 x Spider Lunge ... 20 x PVC Pass Through 20 x Air Squats 20 x Lunge With Reach 20 x Twisted Cross 20 x Double Unders Then 3 Rounds 7/5 x Calorie Assault 10 x Butterfly Sit Ups 6 x Push Ups 10 x Air Squats 6 x Russian Kettlebell Swings Home WOD # 1 WOD 15-20 Rounds 5 x Burpees 20 x Butterfly Sit -ups 10 x Push Ups 20 x Air Squats 15 x Oblique V Ups (15 Each Side) After 15-20 Rounds Are Complete (if possible) 5 x 400 meter Row or Run (Rest 2 minutes between intervals( Max Effort) Crossfit SIU WOD 10-9-8-7-6-5-4-3-2-1 Bench Press Strict Pull Up Calorie Assault THEN Row Or Run 200 20 x Burpees Row or Run 200 20 x American Swings (53/35) (42/25) Row or Run 200 20 x Hang Power Cleans (135/85) (95/65) Run or Row 200 20 x Toes To Bar Run or Row 200 20 x Back Squats (135/85) (95/65) Oly Warm Up Barbell Warm Up Series Strength 6 x 1 (1 x Snatch Deadlift + 1 x Power Snatch + 1 x Hang Snatch) *complete complex without dropping the bar 3 x 5 Overhead Squat (:03 Second Descend) Metcon 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) (96/65) Toes To Bar or 2 x V-Ups (20-18-16-etc..)

Warm Up 2 Rounds Row or Run 200 Meters 4 x Inch Worms 10 x PVC Pass Through ... 4 x Spider Lunge 10 x Air Squats 4 x Twisted Cross THEN 3 Rounds 6/4 x Calorie Assault 5 x Push Ups 10 x Butterfly Sit Ups 5 x Slam Balls (30/2]) WOD 42 x Wall Balls (20/14) 21 x Back Squats (135/95) 9 x Burpee Box Step Over (24/20) 12/8 x Calorie Assault 30 x Wall Balls 15 x Push Press (135/95) 6 x Burpee Box Step Over 12/8 x Calorie Assault 9 x Front Squat (135/95) 3 x Burpee Box Step Over 12/8 x Calorie Assault THEN Not For Time 3 Rounds 50 x Double Under or 150 Singles 30 x V Ups 1 Minute Plank Hold 50 x Russian Twist (20/14)