For time:
Alternate between the following:
10-9-8-7-6-5-4-3-2-1 reps of:
Squat Cleans (135/95)
20-18-16-14-12-10-8-6-4-2-reps of:
Over The Platform Ski Jumps (a little more explosive than the demo)
Every 3 minutes perform 5 burpees
Rx’d + (165/110)
Strength: Back Squat (work to heavy single..not a PR)
“CrossFit Murphy Superlatives”-Please fill out and email back to crossfitmurphy@gmail.com or print and bring copy to gym by 12:00pm today, December 21st. Please fill out even if you are not attending Christmas party.
Christmas Party today, December 21st at 7:30pm downtstairs at Shoebooties Cafe.
Christmas Holiday Schedule:
Monday, December 24th-Closed
Tuesday, December 25th-Closed
Wednesday, December 26th
-No 5:45am Class
-No 8:15am Class
-4:30 Regular Schedule
-5:30 Regular Schedule
-6:30 Regular Schedule
Thursday, December 27th-Resume Regular Schedule with No CrossFit Kids today
Therefore the Lord himself will give you a sign. Behold, the virgin shall conceive and bear a son, and shall call his name Immanuel.~Isaiah 7:14
21:35 (135lb)(way too weak)
BS: 265lb PR (or at least tied for the PR, can’t remember)
14:47 (85)
BS 195
12:45 (135)
BS 500 lbs
15:34
BS – 125
11:29(rx’d+)
15:55 Rx+
BS-335lb
16:09 (70 lb)
BS 145
13:11 rx’d+ – WOD almost killed me, but then again the mayans did say it was the end of the world today!
BS: 315 PR
WOD: 13:16 (65)
9:59 (135)
BS- 305
BS 315, WOD 14:50 at 135
14:02 70lbs
BS:150
BS 275PR
WOD 14:20 (really need work on squat clean form)