CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Sunday, 30 December 2012 / Published in WOD2

Monday 12.31.12

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift @ 1.5 bodyweight
Bench press @ bodyweight
Clean @ 75% bodyweight

Rx’d + Squat Cleans

Compare to 9.7.12

We will run 2 heats in each session.  In order to fit 2 heats in we will have to start WOD quickly so get to the gym and warm up well.

“Goal Setting” with Greg Amundson, CrossFit Journal video [wmv] [mov]

2013 CrossFit Games Rulebook

Two Paths-Again Faster

My Gym is Different-Video

Why Do It Right, When I Can Do It Wrong?-CrossFit One World

4 Things Men And Women Can Teach Each Other In The Gym

Upcoming Schedule:

Monday, December 31st

5:45am-No Class
8:15am-Regular Schedule
4:30-Regular Schedule
5:30-Regular Schedule
6:30-No Class
Tuesday, January 1st-Closed
Wednesday, January 2nd-Resume Regular Schedule and Begin 6 Week Nutrition Challenge
Thursday, January 3rd-Regular Schedule and Resume CrossFit Kids
Tuesday, February 5th-CrossFit Murphy Open Begins (lead up intensity for the CrossFit Games Open)

“Goals are fuel in the furnace of achievment.”~Bryan Tracy

15 Comments to “ Monday 12.31.12”

  1. Zack Lovingood says :
    December 31, 2012 at 8:41 pm

    24:07
    315/205/185

  2. Josh says :
    December 31, 2012 at 9:34 pm

    27:51
    275/175/135
    Squat Cleans through round 5

  3. Shawn J says :
    December 31, 2012 at 10:57 pm

    23:15
    315DL/235BP/185PC

  4. Keith Wood says :
    December 31, 2012 at 11:24 pm

    22:16
    235DL/165BP/135PC

  5. Jennifer says :
    December 31, 2012 at 11:51 pm

    26:38
    115 DL/75BP/65PC

  6. Amanda Johnson says :
    December 31, 2012 at 11:59 pm

    22:27 (175lb DL/125 lb BP/115 lb Squat Cleans)

  7. Nikol says :
    January 1, 2013 at 12:09 am

    18:42 (135/85/85)

  8. Megan says :
    January 1, 2013 at 12:10 am

    19:28 (95 DL /20 Dumb bell shoulder press /65 PC)

  9. John J. says :
    January 1, 2013 at 12:10 am

    28:16 (205/160/120)10:42 better, but still last.

  10. Josh F says :
    January 1, 2013 at 9:44 am

    21:45 (245/205/135)

  11. Brandy Farmer says :
    January 1, 2013 at 10:03 am

    17:00 (105/85/65) should have been heavier on PC & DL

  12. Jenni Irwin says :
    January 1, 2013 at 10:30 am

    WOD: Linda – 17:32 (DDL 130, BP 100, squat cleans 85)

  13. Twiggs says :
    January 1, 2013 at 12:02 pm

    24:32
    275/185/165PC

  14. Matt G says :
    January 1, 2013 at 6:43 pm

    22:56 315/205/155SQ

  15. Stacy Bandy says :
    January 1, 2013 at 10:28 pm

    15:24 (125/75/65) should have gone heavier.

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    • 1:1 Personal Coaching
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    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
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