Perform 1 Power Snatch every 30 seconds for 10 minutes.
Use 75-85% of 1 RM Power Snatch
Rest 5 minutes…
As many rounds and reps as possible in 7 minutes of:
5 Parallette pass-throughs
10 KB Power Clean and jerks
Post loads and rounds/reps to comments:
Compare loads to 7.13.11
Go Dogs!!! Win State!!
The 9:00am WOD will be moved to 8:00am for today only due to all the travel to support the Bulldogs.
Schedule changes beginning December 5th:
Monday-Thursday 6:30-7:30pm-Strength and Speed for the Power Athlete (this will still be an open CrossFit WOD)
CrossFit Kids-Start the week of December 5th. Each program will be 8 weeks.
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays 3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30
Times are subject to change.
Contact us at firstname.lastname@example.org for details.
Save the date!!!
CrossFit Murphy Christmas Party-Friday, December 16th at Shoebooties Cafe 7:30pm
“Champions aren’t made in the gyms. Champions are made from something they have deep inside them a desire, a dream, and a vision.”~Muhammad Ali