As many rounds and reps as possible in 20 minutes of:
400 M Run
3 Tire Flips
10 Box Jumps (24/20)
Upon completion of the WOD, you will have 5 minutes to work to a max load power clean.
Post rounds and loads to comments.
“Coaching Points for Flipping Tires” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
Registration for The Garage Games ends 1.21.12
“Bringing CrossFit to ESPN” by Ben Cafardo, ESPN Front Row.
Processed Meat: Packing Your Children’s School Lunches
Monday Schedule:
8:15-9:15am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD
6:30-7:30 CrossFit WOD
Have any friends or family members interested in trying CrossFit in the new year? CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots left). There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm. This will be a great introductory session for those who are interested about improving their personal fitness through CrossFit. This course will introduce you to the fundamental movements, techniques, and nutrition needed to improve your overall fitness. Don’t know what CrossFit Murphy does? This is a FREE opportunity to find out in a setting where all participants are new to the program. Most are hesitant about trying because the don’t see themselves as fit enough to begin CrossFit. CrossFit is for EVERYONE!! CrossFit is completely scalable for any person, any age, and any fitness level. Please contact us at crossfitmurphy@gmail.com to save your spot!
CrossFit Murphy will be offering yoga with well known instructor Rachel Sylvester from Blue Moon Elise. This 3 week intro course will be offered on Wednedays starting , January 18th at 5:30 pm. This will take the place of the 5:30 WOD on these days.
People don’t play sports because its fun. Ask any athlete, most of them hate it, but they couldn’t imagine their life with out it. Its part of them, the love/hate relationship. Its what they live for. They live for the practices, parties, cheers, long bus rides, invitationals, countless pairs of different types of shoes, water, Gatorade, & coaches you hate but appreciate. They live for the way it feels when they beat the other team, and knowing those two extra sprints they ran in practice were worth it. They live for the way they become a family with their team, they live for the countless songs they sing in their head while training all those hours. They live for the competition, they live for the friends, the practices, the memories, the pain, its who they are. It’s who we are.
6 Full (tire with yellow wheel)
PC: 265
4 full + 400 + 3 skidder tire flips
PC: 245
6 full (not sure which tire exactly….but it was BIG!)
PC: 125 (new PR)
Brrrrr!!
5 full + 200 (310 clean)
4 full (round 3 and 4 shorter runs)
255 clean (265 ugly clean)
4 full + 200 m. run
PC – 90 lbs
5 full + 250m
PC= 105
5 full + 400 m + 10 box jumps
PC: 130 (new PR)
4 full + 200m run
PC: 80lbs.
5 full + 50m
125 PC
5full + 400m
Pc: 255lb
5 Full + 250m
PC – 100
5 full + 400 m run + 2 tire flips
PC: 220 lbs
6 full + 150m run
135 lb clean
4 full + 200 meter run
( 85 lb pc)
5 full rds {using 300 meter run} same big tire penny flipped
PC 135
4 full + 10 box jumps + 100M
PC 80
4 full + 400 + 10 box jumps
Clean @#%
5 Full + 400 + 6 tire flips
PC 95lbs
5 Full + 150 m
PC 165 (missed 175)
5 full + 50 meters
120lb power clean – 125 failed 3 times!!!!
5 Full +400 (tire with yellow wheel f
(5 flips)
PC 205
5 full + 300m(yellow wheel tire)
145lb clean
5 full. 6 flips SEMI-tire.
PR-PC 205
4 full + 1 tire flip. Clean@115