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 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

Categories: WOD

Previous Post:


Next Post: