CrossFit Murphy

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Thursday, 05 April 2012 / Published in WOD2

Friday 4.5.12

Teams of 3 work to accomplish the following:

As many meters and reps  as possible in 9 minutes of:

Row for max meters (rotate every minute)
Max Russian KB Swings (rotate every minute)

Two athletes will work at a time.  One will row for max meter in one minute, one will perform max Russian KB Swings in one minute, and one will rest.  Score is total meters and swings.

Rest 3 minutes…

As many complete rounds and reps as possible as a team in 9 minutes of:

7 Box Jumps (24/20)
12 Power Snatches (75/55)

Athletes rotate as needed.  Team members pick up where the previous athlete left off in the rep scheme.

Rest 3 minutes…

Complete as many rounds and reps as possible in 9 minutes of:

90 Deadlifts (225/155)
90 Burpees

Complete as many double unders as possible in time remaining.

Each team will can have two members working at a time.  You work on both exercises at the same time as long as only two team members are working.  Once all  reps of each are completed, all 3 team members can double under at the same time.  Score is total sum of double unders completed.

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Easter Weekend Schedule:

Good Friday
9:oo am-Easter Weekend Throwdown (CrossFit WOD)
4:30-NO Class

5:30-NO Class
Saturday
9:00am CrossFit WOD (Open Gym)

“Jesus said to her, ‘I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.'”~John 11:25-26

3 Comments to “ Friday 4.5.12”

  1. Erik Laney says :
    April 6, 2012 at 10:18 pm

    Ashley, Zack L., and I 3507 total

  2. Allison Bojarski, CFNYC says :
    April 7, 2012 at 2:10 pm

    Thanks for the link love! Glad you enjoyed Avery’s article as much as we enjoy having her as a coach at our gym.

  3. Amanda Johnson says :
    April 9, 2012 at 10:16 pm

    Matt, Megan and I= 3219 total

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