Complete as many rounds and reps as possible in 10 minutes of:
12 Box Jumps (24/20)
9 Push Jerks (115/75)
6 Burpees
Rx’d + (135/95)
1) 1) 3 x 2 Clean and Jerk
2) 3 rounds not for time of:
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex
Just Do It!-Mark’s Daily Apple
Why Athletes Know More Than Doctors
Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am
CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.
Hear, O Israel: The Lord our God, the Lord is one. Love the Lord your God with all your heart and with all your soul and with all your strength.These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads.Write them on the doorframes of your houses and on your gates.~Deuteronomy 6:4-9
SWOD: 3 @ 85lbs
WOD: 5 full +12+9 @ 55lb
SWOD..90 lbs
WOD 4 full + 12+9 (55lbs)
SWOD 105/115/125
5 Full + 12
SWOD: 185/185/185 x 1 (all had too much time between reps)
WOD: 5 Full + 3 BJ (115)
SWOD 105/105/106
5 full + 5 BJ @ 65
95/105/110 PR
5 full + 12 @65
SWOD 115/125/125
7 full + 12 + 1 rx
6 full + 12 + 7
SWOD 245/265/275
SWOD 115/125/125
WOD 6 full + 12 + 1 RX
SWOD- 95/100/100
WOD- 4 Full + 8 (65)
6 Full rx+
5 full + 12 + 9 + 1 rx’d
SWOD 95/100/100
WOD 6 Full + 12 (@65)
swod: 135lbs
7 full + 1 (Rxd+ at 95lbs)
8 full + 12 boxjumps
C&J 235/245/255
6 full + 7 Rx+
SWOD 205,225,235
WOD 6 full
SWOD: 145lb Across
WOD: 4 Full (20″ box, 95lb)
SUBWOD – 10 min AMRAP
6 GHD Back Extensions/12 Lunges/24 Air Squats
4 Full + 6
SWOD – 95/100/105
WOD – 5 Full+12+6 (65lbs)
4 full + 12 + 9
SWOD 45/55/65
WOD 3Full+12+9+1 @45lbs
185/225/245
5full +1 (135)
115/120/120 (PR)
5 Full + 10 RX
WOD: 6 full + 9
SWOD: 245/265/285×1
SWOD 7 lbs
WOD 4 full
That was supposed to be 75
7 full + 5 BJ
SWOD: 125/135/140
WOD: 4 Full+ 7
7 full
185/185/205×1/205
5+3
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