CrossFit Murphy

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CrossFit Murphy
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Thursday, 10 October 2013 / Published in WOD2

Friday 10.11.13

Max reps in 2 minutes each of:

Squat Cleans (135/95)
Shoulder To Overhead (135/95)
Wall Balls (20/14)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Squat Cleans (135/95)
Shoulder To Overhead (135/95)
Wall Balls (20/14)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d+

(70/50)
(165/110)

5 Life Stressors That Are Affecting Your Training

” I know every day is a gift, but where’s the receipt for Mondays? I want to exchange it for another Friday.”

15 Comments to “ Friday 10.11.13”

  1. Ray Gutierrez says :
    October 11, 2013 at 8:55 am

    Beer City Beatdown
    Address to Carrier Park
    220 Amboy Rd.
    Asheville, NC 28806

  2. Michael S says :
    October 11, 2013 at 8:56 am

    133/64 reps @ 115 lbs, 50lb DB

  3. Matt G says :
    October 11, 2013 at 10:46 am

    Crossfit Murphy’s expected start times
    WOD1- 8:00am (1 rep max snatch and Clean and jerk)
    WOD2- 10:20am (pistols, pushups and row)
    WOD3- 12:50pm (100’s thrusters, kbs, bj, lunges)
    WOD4- 2:30pm (OHS, Burpees, SDHP)

  4. Bresch says :
    October 11, 2013 at 2:49 pm

    180/88 @135lbs and 70lbs

  5. Penny J says :
    October 11, 2013 at 5:20 pm

    125/64 at 95lbs and 40 db

  6. John I says :
    October 11, 2013 at 6:14 pm

    155/71 @ 115 and 53KB Burpees for cals

  7. J. Johnson says :
    October 11, 2013 at 6:31 pm

    133/77 (115/50 DB)

  8. Zack Lovingood says :
    October 11, 2013 at 6:48 pm

    176/78 @165

  9. Danny says :
    October 11, 2013 at 7:30 pm

    144/79 (PC@95/BJ@20″/WB@12/DBS@40 – RH only)

  10. Erik Laney says :
    October 11, 2013 at 10:17 pm

    210/103=313 @ 165

  11. Keith says :
    October 11, 2013 at 10:23 pm

    167/85@115 & 50DB

  12. Shawn J says :
    October 11, 2013 at 10:48 pm

    167 / 76 (165lb 70kb)

  13. ashley says :
    October 11, 2013 at 11:28 pm

    170/84 @ 110/50

  14. Amy Brown says :
    October 12, 2013 at 8:45 am

    156/74@ 65 = 230
    Paid penalty of 25 squats post WOD ~ did PC in WOD

  15. Mel S. says :
    October 12, 2013 at 9:55 am

    132/63 @ 65 lbs (195). 25 FS penalty for PC

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