CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Thursday, 21 April 2011 / Published in WOD

Friday 4.22.11

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Cash out-5 reps of 100 Meter Banded Sprints

Spring Clean Nutrition Challenge Guidelines

Good Friday Schedule:
9:00-10:00 CrossFit WOD
12:00-1:00 Open Gym WOD (if you can get here, get here)
4:15-5:15 No Class
5:15-6:15 CrossFit WOD
6:15-7:15 CrossFit WOD

CFM will be performing the CrossFit Games WOD 11.5 Saturday morning at 9:00am.  Get to the gym early and get loose.  Heat one begins at 9:10am. 

Man is fond of counting his troubles, but he does not count his joys.  If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.  ~Fyodor Dostoevsky

13 Comments to “ Friday 4.22.11”

  1. Jennifer Cable says :
    April 22, 2011 at 2:35 pm

    20/25/30/35/40
    2K row: 9:25

  2. Dan says :
    April 22, 2011 at 3:51 pm

    70/70/70/70/80

  3. Nikol says :
    April 22, 2011 at 5:21 pm

    20/25/30/35/40

  4. Tracy Helton says :
    April 22, 2011 at 5:32 pm

    Couldn’t do late WOD times today. At home WOD…
    50-Squats
    40-Sit Ups
    30-Push Ups
    20-Lunges
    10-Burpees
    3 Rounds for time of 13:46

  5. Kim J says :
    April 22, 2011 at 8:55 pm

    15/15/20/20/25(20lb PP)
    2K row…..10:12

  6. Ashley Smith says :
    April 22, 2011 at 9:24 pm

    30/35/40/45/45 with 50 on deadlift. 9:00 2k row

  7. Miranda Moore says :
    April 22, 2011 at 9:51 pm

    15/15/20/25/25

  8. Zack Lovingood says :
    April 22, 2011 at 11:14 pm

    35/40/45/50/60
    2K Row: 7:15

  9. Kev says :
    April 22, 2011 at 11:25 pm

    15/20/25/25/25. Pp 20. Row 2k 9:52

  10. Amanda Johnson says :
    April 23, 2011 at 3:49 pm

    60lbx5

  11. Amanda Johnson says :
    April 23, 2011 at 3:50 pm

    ^Matt G

  12. Amanda Johnson says :
    April 23, 2011 at 4:46 pm

    25/30/35/40/45DL then 40
    2K Row 9:??

  13. John J says :
    April 23, 2011 at 10:24 pm

    40/45/45/45/45
    10:00 2K Row

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