CrossFit Murphy

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CrossFit Murphy
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Thursday, 06 October 2011 / Published in WOD

Friday 10.7.11

3 rounds for time of:

5 Handstand Push ups
10 Power Cleans (135/95)
15 Burpees
20 KB Power Snatches (53/35)
25 Wall Balls (20/14)

Rest exactly 3 minutes between rounds

Compare rounds to 3.31.11

Strength: Deadlift 3-3-3-3-3 reps

Post loads to comments.

Austin Malleolo and Spencer Hendel on today’s strength – video [wmv] [mov]

Candice Ruiz on today’s strength – video [wmv] [mov]

Do Nothing For 2 Minutes

Schedule:
Friday
4:30-5:30 CrossFit WOD
5:30-7:00 CrossFit WOD(Open Gym)

Monday-Wednesday-Friday
9:00am CrossFit WOD

Saturday Schedule:
9:00am WOD-Ultimate Frisbee!!

Ultimate Frisbee in Ten Simple Rules

The harder you work, the harder it is to surrender.~Vince Lombardi

13 Comments to “ Friday 10.7.11”

  1. Jenni Irwin says :
    October 6, 2011 at 10:18 pm

    Ok that was the most difficult 2 minutes of my life. I failed after 3 seconds!

  2. Erik Laney says :
    October 7, 2011 at 10:06 am

    God/family shirts and chalk shirts are in

  3. Brian says :
    October 7, 2011 at 11:18 am

    DL 185
    3:49/3:53/4:08

    Got my shirts! Love ’em!

  4. Tia says :
    October 7, 2011 at 11:19 am

    That was Tia…not so smart smartphone!

  5. Amanda Johnson says :
    October 7, 2011 at 12:22 pm

    DL@225lbs

    WOD 3:55/3:53/4:00
    (Used 35lb SP/95lb PC/35lb KB Snatch/14lb WB)

  6. Zack Lovingood says :
    October 7, 2011 at 1:06 pm

    Deadlift:225×5
    3:20/3:50/3:50

  7. Nikol Watson says :
    October 7, 2011 at 6:40 pm

    3:48/3:59/4:21

  8. Tracy Helton says :
    October 7, 2011 at 7:42 pm

    3:45/3:55/4:00
    DL 140

  9. Erik Laney says :
    October 7, 2011 at 10:20 pm

    405/415/425/445/455

  10. Amy Brown says :
    October 7, 2011 at 11:06 pm

    DL 135/145/150/155/165/175
    3:50/3:50/3:56

  11. Shawn J says :
    October 7, 2011 at 11:15 pm

    dead lift 365,385,405,425,435
    3:17,3:44,4:35

  12. John J says :
    October 8, 2011 at 10:37 pm

    DL: 205, 225, 245, 265, 275 failed on 3.
    WOD: 4:20, 5:26, 6:02 (95 PC, 35 KB, 16 WB 1st rnd, 12 lb 2nd and 3rd).

  13. Matt G says :
    October 9, 2011 at 2:54 pm

    315/365/385/405/415

    2:56/2:46/3:18

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