CrossFit Murphy

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CrossFit Murphy
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Thursday, 10 February 2011 / Published in WOD

Friday 2.11.11

“Goat Day”

“Goats” are weaknesses or movements that give you trouble.  “Goats” may be the single best way to become a better athlete.  Make your deficiencies your strong points.  Ever take time to do it?  For this WOD pick one to three ”Goats” and the coaches will create a WOD for you.  Most of the WODs will be in the form of an AMRAP in 15 minutes. 

Example:  Goats = Handstand push ups/Double unders/Pull ups 

WOD=3 HSPU,  10 Double Unders, 5 Pull ups AMRAP in 15 minutes.

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Devote 60 minutes to work on SKILLS!!

Homework for today!!

 “What joy can there be in a victory I did not earn?” ~Lisbeth Darsh

8 Comments to “ Friday 2.11.11”

  1. Daniel Wade says :
    February 10, 2011 at 11:48 pm

    Great homework assignment, I spent the last 30 mins playing with my dog and it worked great – I even let him lick my face! yeah!!!

  2. Megan Swanson says :
    February 11, 2011 at 7:57 pm

    Goat Wod:
    6 Pull Ups (banded with NO box)
    7 double unders
    1 handstand push up
    6 KTE

    12 rounds in 15 minutes

  3. Jennifer Cable says :
    February 11, 2011 at 8:58 pm

    Goat wod –
    5-20″ box jumps (5 plates)
    100 meter run
    5-banded pull ups without box
    Completed 8 rounds and 5 box jumps
    Then worked on overhead squats and zercher squats (worked up to 105lbs)
    Rowed 500 meters in 1:57

  4. Christine Wade says :
    February 11, 2011 at 10:47 pm

    5 Pull ups/ 10 pulls on the rower
    4 KTE
    4 Pushup (not modified)

    6 full rounds and 10 pulls on rower

  5. Amanda Johnson says :
    February 11, 2011 at 10:58 pm

    Goat WOD:
    5 Overhead Squats(65lb)
    5 Pullups
    100m Run
    10 Rounds in 15 min.

    Worked on Power Cleans after WOD

  6. Miranda Moore says :
    February 11, 2011 at 11:10 pm

    Goat WOD
    Row 10 pulls
    5 Pullups (banded no box)
    5 Double Unders
    8 Rounds in 15 min
    Worked on Overhead Squats

  7. Zack L. says :
    February 12, 2011 at 1:46 am

    Goat WOD
    Ring Dips 3
    Kipling Pull-Ups 3
    Wall Balls 7
    11 Rounds in 15 Minutes

  8. Jerran T says :
    February 12, 2011 at 11:07 pm

    10) double unders
    3)handstand push ups
    5) wall balls

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