CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Sunday, 25 November 2012 / Published in WOD2

Monday 11.26.12

As many rounds and reps as possible in 8 minutes of:

3 Power Cleans @ 65% of 1 rep max
6 Toes to Bar

Strength: Bench Press 5 x 3

Compare SWOD and add loads to HERE

Cash Out: Max reps in 6 minutes of Partner Plyo Push Up Ladder 1-2-3-4-5……and so forth

Early Death Linked To Muscle Power
-BBC

Alcohol: The Good & the Bad-Mark’s Daily Apple

We will resume regular schedule with CrossFit Kids/Big Dogs this week.

Schedule Change:
Effective today 11.26.12

Monday-Wednesday-Friday 5:45-6:45am Open Gym
Open Gym is where coaches will be participating in the workout.  You must have been in our program for 3 months or have prior approval before attending open gym. 

We will be hosting a nutrition seminar Tuesday, November 27th at 6:30pm. This will be free to all CFM members.

“If you complain about the world moving too fast, slow down.”~Mike Dolan

33 Comments to “ Monday 11.26.12”

  1. Kim J says :
    November 26, 2012 at 10:23 am

    9 full +3+3 (70lb PC)
    80lb x 5 BP
    6 sets of Plyo pushups

  2. John J. says :
    November 26, 2012 at 1:51 pm

    8 Full + 3PC + 2TTB (135)
    BP: 185/205/215/225/225

  3. Josh says :
    November 26, 2012 at 2:18 pm

    10 full +3 pc (165)
    BP-205 x3 / 225 x 2

  4. Kristie says :
    November 26, 2012 at 7:23 pm

    10 full (135 DL instead of PC)
    BP – 85 x 5 (first time trying BP since injury)

  5. Zack O says :
    November 26, 2012 at 7:28 pm

    9 Full + 1 (185)
    BP 295/315/315/275/275

  6. Tia says :
    November 26, 2012 at 7:36 pm

    BP 95
    WOD: 8 full + 1 PC (95 lbs)
    9 rds plyo pushups w/ 45 plate

  7. Brandy Farmer says :
    November 26, 2012 at 8:00 pm

    BP 85/95/95/95/100
    WOD 8 full (75 lbs PC)

  8. Zack Lovingood says :
    November 26, 2012 at 8:08 pm

    9 Full @ 205
    BP: 245

  9. Shawn J says :
    November 26, 2012 at 8:32 pm

    9 full + 3 PC @ 185
    275×2/285×1/295×2

  10. John I says :
    November 26, 2012 at 9:02 pm

    8 full + 3PC +3 TTB (125)
    10 rds plot
    185/205/195/195/205 failed

  11. Stacy Bandy says :
    November 26, 2012 at 9:26 pm

    12 full (70 lbs)
    BP 95×5

  12. Erik Laney says :
    November 26, 2012 at 9:34 pm

    10 full + 1 TTB
    245/245/245/255/265

  13. Matt L says :
    November 26, 2012 at 9:40 pm

    9 full @ 115
    135/155/185/185/195
    11 rounds of Plyo pushups

  14. Penny J says :
    November 26, 2012 at 9:45 pm

    8 full + 3 PC + 2 TTB (85 lbs)
    BP 105

  15. Kary says :
    November 26, 2012 at 9:50 pm

    8 full + 3 ttb (65)

  16. Dustin Smith says :
    November 26, 2012 at 9:54 pm

    8 full (145)
    BP 205

  17. Matt G says :
    November 26, 2012 at 9:55 pm

    11 full (205)
    BP: 275/285×2/295×2

  18. Ashley Smith says :
    November 26, 2012 at 9:59 pm

    9 full (125)

  19. S. Beaver says :
    November 26, 2012 at 10:02 pm

    9 full+3(135)

  20. Miranda says :
    November 26, 2012 at 10:06 pm

    8 Full + 3 PC (75lbs)
    BP: 90×5

  21. Amanda Johnson says :
    November 26, 2012 at 10:08 pm

    BP 135/140/145/145/150(fail on 3rd rep)
    9 full + 2PC(125lbs)
    10 on PlyoPU Ladder

  22. Twiggs says :
    November 26, 2012 at 10:31 pm

    9 full+1 (155)
    BP 205×3/215/225

  23. Keith says :
    November 26, 2012 at 10:36 pm

    9 Full (135lbs)
    BP 185/205/215/215/225
    11 on PlyoPU

  24. Jennifer says :
    November 26, 2012 at 10:54 pm

    9 Full +3 PC (65lbs)
    BP- 85/85/85/90/90
    9 PlyoPushups

  25. Matt W says :
    November 26, 2012 at 10:55 pm

    11 Full (185lb)
    BP-275×5

  26. Kara Crowe says :
    November 26, 2012 at 11:01 pm

    11 Full + 1clean (70lb)
    BP :95/105/110/115 (fail)/110

  27. Nate says :
    November 26, 2012 at 11:34 pm

    9 full @155
    BP 205,225,225,235,245
    12rds plyo PU

  28. Greta says :
    November 27, 2012 at 7:42 am

    95/95/95/100/100
    8 full @85

  29. Allison says :
    November 27, 2012 at 10:51 am

    8full (95lb)
    BP 105

  30. Kathryn Jenkins says :
    November 27, 2012 at 10:54 am

    11 full + 3 PC (65lbs & sub abmat situps for TTB)
    BP: 85/85/85/90fail/85

  31. Cory Marie says :
    November 27, 2012 at 2:37 pm

    BP 55/85/95×3
    8 Full + 1 Clean (75lbs and Ab Mat)

  32. Michael S says :
    November 27, 2012 at 5:51 pm

    BP 225/235X2/245X2
    WOD 10 full (95lb & SU)plus 3PC + 8SU
    8 rounds of plyo PU

  33. Friday 12.28.12 | Crossfit Murphy says :
    December 27, 2012 at 10:24 pm

    […] Compare SWOD loads to HERE […]

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