CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Sunday, 04 March 2012 / Published in WOD2

Monday 3.5.12

5 rounds for time of:

20 KB Swings
25 Overhead Walking Lunges (45/25)
30 Push Ups (de-load)

Speed: Banded Sprints 10 x 40 yards

View the CrossFit Games Open Leaderboard

“Midline Stabilization” with Todd Widman – video [wmv] [mov]

“Gary Taubes: Questions From the Floor,” free CrossFit Journal video, preview – [wmv] [mov]

Eat Like A Caveman-Atlanta Journal-Constitution

All classes will tentatively be held at the Koneheta Park at field 6 area today (bring your Ipod).  There will be no 8:15am class.  Sorry for the inconvenience.  I have spoken again with Wells & West and they think we may be able to get back into the gym as early as mid week but they are uncertain.  Our damage is minimal, so they plan to allow the west end of the complex to open as soon as we have power and the area can be opened to the public.  I will post any information I hear.  Please be flexible on the WOD location because it could change daily. 

Monday Schedule:

8:15-9:15am-No Class
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD
6:30-7:30 CrossFit WOD

“He has showed you, O man, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”~Micah 6:8

21 Comments to “ Monday 3.5.12”

  1. Erik Laney says :
    March 5, 2012 at 3:23 pm

    We will hosting WOD at CrossFit Murphy today. WOD times will be regular schedule.

  2. Ray Gutierrez says :
    March 5, 2012 at 7:20 pm

    15:26

    295 bench

  3. Jenni Irwin says :
    March 5, 2012 at 7:21 pm

    19:05 (53lb KB and 25lb plate) bench press 115/120

  4. Dan says :
    March 5, 2012 at 7:27 pm

    245/45/55/55/65/75/85/85/75/75
    21:06

  5. Penny J says :
    March 5, 2012 at 8:20 pm

    22:08
    Bendh Press = 105 X 8

  6. Joel Irwin says :
    March 5, 2012 at 8:26 pm

    wod 22:55 BP 255

  7. Ashley smith says :
    March 5, 2012 at 8:37 pm

    18:12 / 135 bp

  8. Amanda Johnson says :
    March 5, 2012 at 8:48 pm

    BP 125lbs x 10
    WOD 17:23(53lb KB/25lb Plate)

  9. Nikol Watson says :
    March 5, 2012 at 8:57 pm

    BP 100×4/105×3/110
    17:35 (35 KB, 25 lb plate)

  10. Keith says :
    March 5, 2012 at 9:27 pm

    BP 185X5/195X4/205X1
    24:32 (53KB, 45lb)

  11. Megan Swanson says :
    March 5, 2012 at 9:52 pm

    19:29 (35lb KB)
    BP – 95×3/100×5

  12. Josh Swanson says :
    March 5, 2012 at 9:54 pm

    23:07 (70lb KB)
    BP – 205×9/215

  13. Amy Brown says :
    March 5, 2012 at 10:15 pm

    BP: 100×4/105×3/110×1
    WOD~ 22:56 (26 kb, 25 plate×3, 10 plate×2)

  14. Erik Laney says :
    March 5, 2012 at 10:20 pm

    20:33 (45lb bar/70 KB)
    Bp 255

  15. Kara Crowe says :
    March 5, 2012 at 10:50 pm

    23:23
    35kb, 25lb plate
    BP: 100×10

  16. Shawn J says :
    March 6, 2012 at 12:18 am

    295 x 6 BP
    21:38 one round with 25 lb plate 70 KB

  17. Matt G says :
    March 6, 2012 at 8:37 am

    BP: 300×5/295/275×4
    Dwod: 18:55

  18. John J says :
    March 6, 2012 at 8:50 am

    26:30 (53 lb KB & 45 lb plate)
    BP: 225 x 10

  19. Twiggs says :
    March 6, 2012 at 11:05 am

    205×7/215×3
    26:58

  20. Tia says :
    March 6, 2012 at 2:10 pm

    20:1? (35 lb KB)
    95X3/100X3/95X2

  21. Zack Lovingood says :
    March 6, 2012 at 6:47 pm

    25:30 (70 lb KB 45 lb bar)

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