CrossFit Murphy

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Thursday, 22 September 2011 / Published in WOD

Friday 9.23.11

Row for 5 minutes at a 20 stroke per minute pace
then…
Max Push Ups in 5 minutes
then…
Row for 5 minutes at a 20 stroke per minute pace.

-For row, no more than 100 strokes can be used in 5 minutes.

Post total meters rowed & total push ups to comments. 

Strength: Back Squat 3-3-3-3-3

Compare WOD to 12.28.10

Compare strength to 8.30.11

CFM will perform “Izzie” Saturday, September 24th at 9:00am.

Schedule:
Friday
4:30-5:30 CrossFit WOD
5:30-7:00 CrossFit WOD(Open Gym)

Monday-Wednesday-Friday
9:00am CrossFit WOD

“We don’t claim to be the best, but we’re hard to beat.”~Adam Barnes

13 Comments to “ Friday 9.23.11”

  1. Tia says :
    September 23, 2011 at 10:27 am

    1172/90 pu/1172
    BS: 125×2/145×3

  2. Amanda Johnson says :
    September 23, 2011 at 3:24 pm

    1276m/92/1232m=2600
    BS @ 145/165/185/185

  3. Shawn J says :
    September 23, 2011 at 6:40 pm

    1349m/88/1272m = 2709
    Got my first three muscle ups today!

  4. Penny J says :
    September 23, 2011 at 6:41 pm

    1140m/65/1089 = 2229

  5. Cable says :
    September 23, 2011 at 6:58 pm

    Congrats, Shawn. You are becoming the beast.

  6. Kev says :
    September 23, 2011 at 7:22 pm

    1077 / 92 / 1070 = 2239

  7. Matt G says :
    September 23, 2011 at 7:23 pm

    1486/106/1398=2990

    305×4/315×1

    Shawn is a the man!

  8. Erik Laney says :
    September 23, 2011 at 8:45 pm

    Atta boy Shawn. Shawn, becoming a beast? Too late. Is a beast!

  9. Erik Laney says :
    September 23, 2011 at 8:53 pm

    2809 total 101 pushups

  10. Tracy Helton says :
    September 23, 2011 at 9:17 pm

    2,148 total

  11. Nikol Watson says :
    September 23, 2011 at 9:54 pm

    1148/82/1101 = 2331
    145/150/150/150/155

  12. Megan Swanson says :
    September 23, 2011 at 10:00 pm

    1081m/74 pu/1111 = 2266

    Back Squat – 145 x 4 / 150 x 1

  13. John J says :
    September 24, 2011 at 7:05 pm

    1157m/80PU/1083m

    Back Squat- 205,215,225,225,225

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