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
We will hosting WOD at CrossFit Murphy today. WOD times will be regular schedule.
15:26
295 bench
19:05 (53lb KB and 25lb plate) bench press 115/120
245/45/55/55/65/75/85/85/75/75
21:06
22:08
Bendh Press = 105 X 8
wod 22:55 BP 255
18:12 / 135 bp
BP 125lbs x 10
WOD 17:23(53lb KB/25lb Plate)
BP 100×4/105×3/110
17:35 (35 KB, 25 lb plate)
BP 185X5/195X4/205X1
24:32 (53KB, 45lb)
19:29 (35lb KB)
BP – 95×3/100×5
23:07 (70lb KB)
BP – 205×9/215
BP: 100×4/105×3/110×1
WOD~ 22:56 (26 kb, 25 plate×3, 10 plate×2)
20:33 (45lb bar/70 KB)
Bp 255
23:23
35kb, 25lb plate
BP: 100×10
295 x 6 BP
21:38 one round with 25 lb plate 70 KB
BP: 300×5/295/275×4
Dwod: 18:55
26:30 (53 lb KB & 45 lb plate)
BP: 225 x 10
205×7/215×3
26:58
20:1? (35 lb KB)
95X3/100X3/95X2
25:30 (70 lb KB 45 lb bar)