Friday 12.2.11

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!!

Watch Live Here!!-Murphy Bulldogs vs. Jones State Championship Game

Schedule Change:
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 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

Categories: WOD

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