10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans (135/95)
Ring Dips
Rx’d+ (155/105)
Compare to 10.22.12
1) Close Grip Bench 4 x 5
2) 4 rounds not for time of:
Max reps True Push Ups (feet on med ball with 1 second hold at bottom of each push up)
12 Evil Wheels
The Training Secret Rant Wtih Rich Froning And Project Mayhem-Video
Why Do You Train?-Video
CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee. With Murphy High School in the State Championship, we are subject to change. Please RSVP to comments as soon as possible with all attendees.
“It’s not about how hard you can hit, it’s about how hard to can get hit and keep moving forward.”~Rocky Balboa
RSVP: Frank, Pam & Patrick Mullen
RSVP Heather & Jeremy
SWOD: 65, 75, 80×3
WOD: PC 65lb, ring dips w/ blue band
Post Wod: 4×3 true push ups, 2×12 evil wheels
SWOD – 115, 125, 145, 145
WOD – PC 105, ring dips, blue and purple bands
PWOD – 4 X 5 true pushup and 3X5 evil wheel
First day back from being sick.
SWOD: 205,225,235,245
WOD: 6:54 @ 155lbs
RSVP Chris & Erika
RSVP Mel,Sam,Gabe,and I
RSVP Tracy and Jeremy
RSVP Jerry , Stacy. & Jenna
6:41 @ 80 lbs, blue & red band
SWOD 85 lbs
WOD Time: 9:14
CGBP: 165/185/195/205
8:26 @ 135 (2:07 faster)
6:55 @ 75lbs (blue/red band)
SWOD 85 lbs
SWOD 95 x 5
WOD 12:30
1 minute slower but 20lbs heavier PC
and no band bar dips!!!
SWOD 125 x 4
WOD 8:40 95lbs subbed ring for bar dip purple/no band
SWOD 55 lbs (could have gone heavier)
WOD 7:43 55lbs, Banded bar dips
5:20
BP 225
SWOD : 225/245/265/275/295×3
WOD: 5:40 (155#)
9:08 RX+
SWOD: backsquat cuz shoulder still hurt – 4 x 5 175/185/195/195
WOD: bar dips instead of ring dips – 105lb power clean – 6:39
RSVP – Joel and Jenni (no kids!)
SWOD-90lbs
WOD- 8:35 @70lbs/deload pushups
RSVP Tim & Laura
RSVP-Jennifer & Dickie
RSVP- Kary & Jon
Can’t wait 🙂
WOD: 8:54 @ 115lb
SWOD: 185lb Across
SWOD: 185/185/195/195
WOD: 7:48 @ 135
RSVP: Tim & Jennifer
SWOD: 75lbs
WOD: 9:09 (75lbs/pushups,banded bar dips)
RSVP: Miranda and Shane
SWOD 135/140/145/155
WOD 7:09@115 and bar dip w/ red band
SWOD 95
WOD 11:57 95 lbs/red band bar dips
SWOD:75lbs
WOD 9:15 (70lbs/push ups)
4:09
245/255/265/275
6:03 Rx+
SWOD 225/245/255×2
8:03 (bar dips, had to do push ups a few rounds)
SWOD 105
WOD 8:26
7:21 rx’d (2:38 faster)
CGBP 185/195×3
RSVP 3 of us
SWOD 90, 95
WOD 7:37 (banded dips)
5:30 @ 15
swod 225
RSVP Myself + one