CrossFit Murphy

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Sunday, 08 December 2013 / Published in WOD2

Monday 12.9.13

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

40 Comments to “ Monday 12.9.13”

  1. Frank says :
    December 8, 2013 at 10:07 pm

    RSVP: Frank, Pam & Patrick Mullen

  2. Heather says :
    December 8, 2013 at 10:16 pm

    RSVP Heather & Jeremy

  3. Cindy says :
    December 9, 2013 at 12:03 pm

    SWOD: 65, 75, 80×3
    WOD: PC 65lb, ring dips w/ blue band
    Post Wod: 4×3 true push ups, 2×12 evil wheels

  4. Patrick Garrett says :
    December 9, 2013 at 12:31 pm

    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.

  5. Bresch says :
    December 9, 2013 at 12:59 pm

    SWOD: 205,225,235,245
    WOD: 6:54 @ 155lbs

  6. Erika Twiggs says :
    December 9, 2013 at 1:00 pm

    RSVP Chris & Erika

  7. Michael S says :
    December 9, 2013 at 1:16 pm

    RSVP Mel,Sam,Gabe,and I

  8. Tracy Helton says :
    December 9, 2013 at 1:25 pm

    RSVP Tracy and Jeremy

  9. Stacy B says :
    December 9, 2013 at 1:25 pm

    RSVP Jerry , Stacy. & Jenna

  10. Stacy B says :
    December 9, 2013 at 1:31 pm

    6:41 @ 80 lbs, blue & red band
    SWOD 85 lbs

  11. Cindy says :
    December 9, 2013 at 1:50 pm

    WOD Time: 9:14

  12. John J. says :
    December 9, 2013 at 6:50 pm

    CGBP: 165/185/195/205
    8:26 @ 135 (2:07 faster)

  13. Mel S says :
    December 9, 2013 at 7:31 pm

    6:55 @ 75lbs (blue/red band)

    SWOD 85 lbs

  14. Greta says :
    December 9, 2013 at 7:46 pm

    SWOD 95 x 5
    WOD 12:30
    1 minute slower but 20lbs heavier PC
    and no band bar dips!!!

  15. Kyle McClure says :
    December 9, 2013 at 8:02 pm

    SWOD 125 x 4

    WOD 8:40 95lbs subbed ring for bar dip purple/no band

  16. Mama Jenny says :
    December 9, 2013 at 8:07 pm

    SWOD 55 lbs (could have gone heavier)
    WOD 7:43 55lbs, Banded bar dips

  17. Zack Lovingood says :
    December 9, 2013 at 8:26 pm

    5:20
    BP 225

  18. Jose says :
    December 9, 2013 at 8:31 pm

    SWOD : 225/245/265/275/295×3
    WOD: 5:40 (155#)

  19. Penny J says :
    December 9, 2013 at 8:33 pm

    9:08 RX+

  20. Jenni Irwin says :
    December 9, 2013 at 8:34 pm

    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

  21. Jenni Irwin says :
    December 9, 2013 at 8:35 pm

    RSVP – Joel and Jenni (no kids!)

  22. Jennifer says :
    December 9, 2013 at 8:40 pm

    SWOD-90lbs
    WOD- 8:35 @70lbs/deload pushups

  23. Laura N. says :
    December 9, 2013 at 8:40 pm

    RSVP Tim & Laura

  24. Jennifer says :
    December 9, 2013 at 8:41 pm

    RSVP-Jennifer & Dickie

  25. Kary says :
    December 9, 2013 at 8:44 pm

    RSVP- Kary & Jon
    Can’t wait 🙂

  26. Frank says :
    December 9, 2013 at 8:58 pm

    WOD: 8:54 @ 115lb
    SWOD: 185lb Across

  27. Tim H. says :
    December 9, 2013 at 9:03 pm

    SWOD: 185/185/195/195
    WOD: 7:48 @ 135

  28. Tim H. says :
    December 9, 2013 at 9:04 pm

    RSVP: Tim & Jennifer

  29. Miranda says :
    December 9, 2013 at 9:09 pm

    SWOD: 75lbs
    WOD: 9:09 (75lbs/pushups,banded bar dips)

    RSVP: Miranda and Shane

  30. Tim N says :
    December 9, 2013 at 9:13 pm

    SWOD 135/140/145/155
    WOD 7:09@115 and bar dip w/ red band

  31. Brandy Farmer says :
    December 9, 2013 at 9:13 pm

    SWOD 95
    WOD 11:57 95 lbs/red band bar dips

  32. Kim J says :
    December 9, 2013 at 9:16 pm

    SWOD:75lbs
    WOD 9:15 (70lbs/push ups)

  33. Ray Gutierre says :
    December 9, 2013 at 9:20 pm

    4:09
    245/255/265/275

  34. Shawn J says :
    December 9, 2013 at 9:31 pm

    6:03 Rx+
    SWOD 225/245/255×2

  35. Nikol says :
    December 9, 2013 at 10:31 pm

    8:03 (bar dips, had to do push ups a few rounds)
    SWOD 105

  36. Amanda J says :
    December 9, 2013 at 10:38 pm

    WOD 8:26

  37. Keith says :
    December 9, 2013 at 10:57 pm

    7:21 rx’d (2:38 faster)
    CGBP 185/195×3
    RSVP 3 of us

  38. Natalee Palmer says :
    December 9, 2013 at 11:45 pm

    SWOD 90, 95
    WOD 7:37 (banded dips)

  39. Sully says :
    December 10, 2013 at 12:53 am

    5:30 @ 15

    swod 225

  40. Hope McCoy says :
    December 10, 2013 at 10:08 pm

    RSVP Myself + one

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