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Athlete Date Sort Location Workout Name Description Results
Markus Heilemann 07/02/2015 None WOD Any way youd like, accumulate:
2000m Row
1600m Run
100 Burpees
26 minute time cap

20 burpees, 400 run, 500 row and end with 20 burpees		 26m 00s
Performed as RX
Markus Heilemann 06/29/2015 None WOD WOD:
6 Rounds
6 Ring Dips
8 Pistols
10 Push Press 75 lbs
12 Box Step Ups (w/barbell on back) 75 lbs		 15m 22s
Performed as RX
Markus Heilemann 06/28/2015 None WOD WOD:
2 Rounds
AMRAP 2
Double Unders
Rest 1 Minute
AMRAP 2
KB Thrusters lightweight
Rest 1 Minute
AMRAP 2
Toes to Bar
Rest 1 Minute		 298 reps
Performed as RX
Markus Heilemann 06/25/2015 None None WOD:
4 Rounds
15 Deadlift
12 Hang Power Clean
9 Push Press

95 lbs		 9m 00s
Performed as RX
Markus Heilemann 06/23/2015 None WOD WOD:
40 KBS
20 Pull Ups
30 KBS
15 Pull Ups
20 KBS
10 Pull Ups
10 KBS
5 Pull Ups		 8m 44s
Performed as RX
Markus Heilemann 06/21/2015 None Sunday Funday Partner WOD
300 DU
switch after 25
200 calorie row
switch after 20
100 Toes to bar
switch after 10		 28m 00s
Performed as RX
Markus Heilemann 06/19/2015 None WOD WOD:
AMRAP 6
6 Wall Balls
6 Hang Power Cleans 95 lbs
6 Front Rack Lunges 95 lbs		 5 rounds 5 reps
Performed as RX
Markus Heilemann 06/17/2015 None WOD WOD:
1-10 Push Ups
10-1 Knees to Elbow		 4m 40s
Performed as RX
Markus Heilemann 06/15/2015 None Three Plates Brah 4 Rounds
3 Deadlifts (315/185) -> 235
4 Cleans (225/135) -> 145
5 Snatches (135/85) -> 95
6 OHS (45/35) -> 45
 18m 00s
Performed as RX
Markus Heilemann 06/12/2015 None WOD WOD:
AMRAP 10
10 Burpees
20 Wall Balls		 4 rounds 24 reps
Performed as RX
Markus Heilemann 06/09/2015 None WOD WOD:
4 Rounds
3 Muscle Ups on rings!
6 Deadlifts 135 lbs (not heavy enough)
9 Box Jumps
12 Sit Ups		 8m 30s
Performed as RX
Markus Heilemann 06/09/2015 None WOD WOD:
5 Rounds
4 HSPU*
6 Front Squats 115 lbs
8 Box Step Ups (20) 115 lbs		 12m 45s
Performed as RX
Markus Heilemann 06/08/2015 None WOD 4 Rounds
5 KBS (70)
5 KB squats with KB in rack position on the right
20m KB farmer carry in right hand
5 KBS (70)
5 KB squats with KB in rack position on the left
20m KB farmer carry in left hand		 8m 44s
Performed as RX
Markus Heilemann 06/06/2015 None WOD 4 Rounds
50 Air Squats
30 push ups
400m Run		 20m 14s
Performed as RX
Markus Heilemann 06/04/2015 None WOD WOD:
EMOM 10
10 OHS (heaviest weight they can do unbroken) Double Unders
* Score is total number of double unders		 55 reps
Performed as RX
Markus Heilemann 06/02/2015 None WOD WOD:
AMRAP 8
8 KBS (heavy) orange
8 Knees to Elbow		 7 rounds 8 reps
Performed as RX
Markus Heilemann 06/01/2015 None WOD 5 Rounds
5 Burpees Box Jumps 24 inch
5 Ring Dips
5 Thrusters 95 lbs		 9m 20s
Performed as RX
Markus Heilemann 05/29/2015 None WOD WOD:
3 Rounds
10 Snatch 75 lbs
10 Toes to Bar
400m Run		 9m 55s
Performed as RX
Markus Heilemann 05/25/2015 None Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 22s
Performed as RX
Markus Heilemann 05/22/2015 None Florida Gym 100 push ups
300 air squats
100 push ups		 37m 00s
Performed as RX
Markus Heilemann 05/16/2015 None Open Gym Benchpress 195 lbs (6 8 8)
Squats Bar on neck 195 lbs 5-8 reps		 30m 00s
Performed as RX
Markus Heilemann 05/13/2015 None WOD Murph Challenge Week 3
Tabata Pull Ups
Run 800m
Tabata Push Ups
Run 800m
Tabata Air Squats
Run 800m

20 sec workout, 10 sec rest -> 4 min (8 rounds)

total: 212 Reps (45 87 80)		 23m 43s
Performed as RX
Markus Heilemann 05/12/2015 None Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 25s
Performed as RX
Markus Heilemann 05/11/2015 None WOD 3 rounds
10 ring dips
10 front rack lunges 95 lbs
10 push press 95 lbs
1 min rest between		 6m 49s
Performed as RX
Markus Heilemann 05/10/2015 None Open Gym Benchpress 185 lbs (8-6-6)

Ring Muscle Ups first time, 3 in a row		 30m 00s
Performed as RX
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