21-15-9 reps for time of:
Power Cleans (155/105)
Chest to Bar Pull ups
Strength:
4 rounds not for time of:
Front Squat + Back Squat (4 reps + 8 reps)
Perform 4 reps Front Squat then immediately rack the weight and perform 8 Back Squats at the same weight. Post loads to comments.
MWOD-Mechanical faults in the pull-up
“Obesity Epidemic May Have Peaked in U.S.” from NPR
“The Solution and the Problem Are the Same Thing” from CPM Fitness
CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD starting this Saturday, January 28th. This will occur every Saturday for the next 6 weeks.
Saturday Schedule beginning January 28th.
9:00am CrossFit WOD (Open Gym-Coaches participating in the WOD)
10:oo-10:30am WOD with GOD (Coed)
“What it comes down to is that success demands singleness of purpose. Some call it mental toughness; I think it is singleness of purpose and, once you have agreed upon the price that you and your family must pay for success, it enables you to forget that price. It enables you to ignore the minor hurts, the opponent’s pressure and the temporary failures.”~Vince Lombardi
Webster’s : Fierce
Adjective
1. Having or displaying an intense or ferocious aggressiveness.
2. See also Shawn Johnson.
Fighting for survival possibly?
Hope to see you back full force soon man!
9:45 (95 lb PC and no band pullups)
Fierce??? Scary is more like it!
7:58 (rx’d)
Squat Series: 205/205/215/225
Today – 8 rounds of 40 jump ropes and 12lb KB swings 8 rounds and I ran a mile. – in 9???? something.
11:005 (115 lb)
FS/BS: 175 lb x 4
9:32 (155lbs)
FS/BS 245 lb x 3, 275 lb x 1
10:34 Rx’d
squat series 225×1 245×2
9:10
check that, not Rx’d regular pull up, not chest to bar
8:27
Squat: 245/275/275/245
11:00 (80 lbs. PC, green band pull-ups)
9:36(105lbs/blue band chest to bar)
Around 10: (135lbs)
185,185,195,205