“Diane”
21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups
For time:
Compare to 12.21.10
Strength: Shoulder Press 2-2-2-2-2
We always talk about how we want to introduce our friends to CrossFit so lets invite them. Each Saturday during August will be “Bring a Friend Day”. We will run a normal Saturday schedule except you can bring your friends to the WOD. This will be a free class and will not require a drop in rate. Don’t worry, we will be gentle.
Watch this!!!-The future winner of the CrossFit Games
“Annie Sakamoto, 2011 Spirit of the Games Award Winner” – video [wmv] [mov]
5 Reason why high fructose corn syrup will kill you
Meal Timing Concerns: Breakfast, Frequency, and Snacking
CrossFit Murphy T-Shirt Ideas–Narrow it down to three best ideas and post your vote today.
Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.~James A. Garfield
Push Press 75 first four/80 last set
6:38 (115 DL, HSPU)
Shoulder Press 90lb(95lb x 1)
6:18(155lb DL/30lb DB)
5:42
5:45 (115 DL & modified hspu)
Shoulder press 70/70/70/70/70
PR shoulder press 75
13:33 (155DL, HSPU to the floor for the first 31 and then needed help with the last 14 UGH) PR on shoulder press – 85
8:00
SP: 95/115/125/125/135 failed
WOD: 13:18 (185 lb DL & HSPU)
6:23. (85 lb dl, 15 lb dbsp)
5:18 (115 lbs)
SP: 75/75/80(PR)/75/75
9:53
125lb DL, 25lbHSPU
SP: 75(pr)/70/70/70/70