CrossFit Murphy

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Sunday, 27 November 2011 / Published in WOD

Monday 11.28.11

“The Chief”

Max Rounds in 3 minutes of:

3 Power Cleans (135/95)
6 Push ups
9 Air squats

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.

Compare to 11.29.10

Albemarle falls to Murphy in upset!!

“Expecting the Unexpected“, CrossFit Journal preview video [wmv] [mov]

Good Intro to the Paleo Diet

Schedule changes beginning December 5th:
Monday-Thursday 6:30-7:30pm-Strength and Speed for the Power Athlete (this will still be an open CrossFit WOD)

CrossFit Kids-Start the week of December 5th.  Each program will be 8 weeks. 
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

Times are subject to change.
Contact us at 
crossfitmurphy@gmail.com for details. 

Save the date!!!
CrossFit Murphy Christmas Party-Friday, December 16th at Shoebooties Cafe 7:30pm (theme TBA)

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.~Vince Lombardi

22 Comments to “ Monday 11.28.11”

  1. Jenni says :
    November 28, 2011 at 6:27 pm

    95lbs – 5 full + 3/5 full + 3 + 6/5 full + 3 + 6/5 full + 3 + 6 + 8 (ugh)/6 full + 1

  2. Tia says :
    November 28, 2011 at 8:13 pm

    75 lb: 4+3 PC+1 PU / 5+3 PC / 4+3PC+6 PU+6 AS / 4+3 PC / 5

  3. Brian says :
    November 28, 2011 at 8:14 pm

    135 lbs: 6, 5, 4, 4, 3+3 PC

  4. Jennifer Cable says :
    November 28, 2011 at 9:20 pm

    75lbs-4full/4full/4full/4full/4full

  5. Tracy Helton says :
    November 28, 2011 at 9:27 pm

    70 lbs 5/5/5/5/5

  6. Dan says :
    November 28, 2011 at 9:58 pm

    6,6,5+3/6/8,5+3/6/3,5 rxd

  7. Kim J says :
    November 28, 2011 at 10:03 pm

    4 full + 3
    4 full + 3
    4 full + 2
    4 full +2…..55lbs

  8. Miranda Moore says :
    November 28, 2011 at 10:04 pm

    5/5/5/4full+3pc+6pu/4 (70lb)

  9. Amanda Johnson says :
    November 28, 2011 at 10:31 pm

    6/5+3/5/5/5@95lbs

  10. Stacy Bandy says :
    November 28, 2011 at 10:35 pm

    75lbs 4full+3, 4full+3, 4full+3, 4 full+2, 4 full

  11. Ray Gutierrez says :
    November 28, 2011 at 10:42 pm

    7/7/6+3&6/6/6

  12. ashley smith says :
    November 28, 2011 at 10:42 pm

    6/5+3/5/4+3+6+1/4

  13. Shawn J says :
    November 28, 2011 at 10:46 pm

    5 full + 3 + 6
    5 full + 3
    5 full + 2
    5 full + 3 + 1
    5 full + 2
    Rx’d

  14. Penny J says :
    November 28, 2011 at 10:53 pm

    4 full + 3 + 6 + 2
    4 full + 3 + 6 + 4
    4 full + 3 + 6 + 5
    4 full + 3 + 6 + 3
    4 full + 3 + 6 + 1
    85 lbs.

  15. Zack O. says :
    November 28, 2011 at 11:05 pm

    (4full+2)
    (3full+11)
    (3full+8)
    (3full+8)
    (4full)

  16. Amy Brown says :
    November 29, 2011 at 7:55 am

    75 lbs
    4 full +3+6+7
    4 full +3+3
    4 full
    3 full +3
    3 full +3+5

  17. Matt G says :
    November 29, 2011 at 9:51 am

    7+3/6+13/6+1/6/6

  18. Kara Enstad says :
    November 29, 2011 at 10:35 am

    75Lbs
    4 Full +3+6+8
    4 Full +3+5
    4 Full +3+6+1
    4 Full
    4 Full +3+6

  19. Twiggs says :
    November 29, 2011 at 11:23 am

    5Full x 5

  20. Tracy Townson says :
    November 29, 2011 at 5:21 pm

    45 lbs 3 full
    35 lbs 4 full
    4 full
    3 full + 3 + 6
    4 full + 3

  21. Monday 8.12.12 | Crossfit Murphy says :
    August 12, 2012 at 8:38 pm

    […] Compare to 11.28.11 […]

  22. Monday 4.7.14 | Crossfit Murphy says :
    April 6, 2014 at 8:50 pm

    […] Compare to 11.28.11 […]

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