/ Published in WOD2

Friday 5.24.13

3 rounds each for time of:

400 M Run
25 Jumping Squats (45/35)
10 Chest to Bar Pull Ups
Rest 90 seconds between rounds

Rx’d +

3 rounds each for time of:

400 M Run
25 Jumping Squats (45/35)
4 Muscle Ups
Rest 90 seconds between rounds

Strength:
1) Back Squat 3 x 3 (across)
2) Banded Good Mornings 3 x 15

Injury Causes and Prevention: Coaching

CrossFit Murphy will only have one WOD Memorial Day at 10:00am. There will be no other sessions on Monday, May 27th.

CrossFit Murphy will be closed Thursday, June 6th-Sunday, June 10th for the Mid Atlantic Regional Competition.

“School’s out for summer!!~Alice Cooper

13 Comments to “ Friday 5.24.13”

  1. Michael S. says :
    May 24, 2013 at 8:25 am

    BS: 245 X3

    Wod 15:50 including rest

  2. Mel S. says :
    May 24, 2013 at 9:48 am

    BS- 125 x 3
    Wod 17:29 with rest

  3. Cindy says :
    May 24, 2013 at 11:31 am

    BS 105lbs
    WOD: 15:13 @ 35lbs (green band pu)

  4. Jenny says :
    May 24, 2013 at 12:04 pm

    BS 90lbs (PR)
    WOD 20:34 (Green band PU)
    Felt good to actually complete the WOD unlike Monday’s! What a little protein in the tank will do for you!!

  5. John J. says :
    May 24, 2013 at 5:14 pm

    BS: 235
    WOD: 3:30/3:40/3:45

  6. Danny says :
    May 24, 2013 at 7:15 pm

    BS – 275
    WOD – 18:19

  7. Randy says :
    May 24, 2013 at 7:33 pm

    BS-315×3
    WOD-14:28

  8. Joel Irwin says :
    May 24, 2013 at 9:19 pm

    3:30/ 3:22/ 3:26

  9. Keith says :
    May 24, 2013 at 9:55 pm

    BS 235×3
    3:17/3:36/3:52

  10. John I says :
    May 24, 2013 at 9:59 pm

    BS 205 x 3
    Wednesday WOD 14 full + 8 Snatch (75)

  11. Nikol says :
    May 25, 2013 at 12:27 am

    3:53/4:04/4:29
    BS 170

  12. Josh F says :
    May 25, 2013 at 1:09 am

    BS 275*3
    3:30/4:20/4:20

  13. Hope McCoy says :
    May 25, 2013 at 2:31 am

    BS 150
    WOD 13:50