/ Published in WOD2

Monday 5.7.12

For time:

50 Push Presses (95/65)
40 Back Squats (95/65)
30 Sumo Deadlift High Pulls (95/65)
20 Thrusters (95/65)
10 Power Snatches (95/65)

Strength: 
Clean and Jerk (work to heavy single)
Front Squat (find a 3 rep max)

Compare SWOD to HERE

Chris Spealler Does “Diane” At 2012 Regionals In 1:52-Video

Lower Back Tweeks And Geeks

Seaside Kitchen Paleo Recipes

Reasons To Avoid Chronic Cardio

“In these bodies we will live, in these bodies we will die.  Where you invest your love, you invest your life.”~Lyrics from the song “Awake your soul” by the band “Mumford and Sons.

27 Comments to “ Monday 5.7.12”

  1. Amy Brown says :
    May 6, 2012 at 8:50 pm

    Congratulations to Tia who graduated with honors from WCU on Saturday. Also, on a sadder note ~ our thoughts and prayers go out to Kyle Bernier and his family on the death of his father. Our Crossfit family is close and we want to be there for each other.

  2. Kim J says :
    May 7, 2012 at 7:15 pm

    WOD 11:10 (45lbs)
    C&J……85 (I think)
    FS……90

  3. Zack Lovingood says :
    May 7, 2012 at 8:18 pm

    9:51
    C&J 255
    FS 275

  4. John J says :
    May 7, 2012 at 8:31 pm

    15:34 (95 lb)
    C&J: 185
    FS: 185

  5. Penny J says :
    May 7, 2012 at 8:33 pm

    WOD: 8:38 (55 lbs)
    C&J: 115
    FS: 125

  6. Nikol says :
    May 7, 2012 at 8:40 pm

    C&J 125 (PR)
    9:14 (55 lbs)

  7. Ashley smith says :
    May 7, 2012 at 8:50 pm

    6:33
    CJ 165
    FS stopped at 165

  8. Jennifer says :
    May 7, 2012 at 9:11 pm

    CJ- 75lbs…gotta get over the mental aspect & get 80!!!!
    Front squat-80 lbs
    WOD- 12:06 @40lbs

  9. Keith says :
    May 7, 2012 at 9:12 pm

    11:36 (85lbs)
    CJ 165
    FS stopped at 165

  10. Tia says :
    May 7, 2012 at 9:16 pm

    9:01 (55lbs)
    C&J 115(new PR)
    FS 125

    Thank you all! I am officially a member of the “real world” & a WCU alumni!!! I am thankful to have such a wonderful Crossfit Family to share this with! Love y’all!

  11. Kary says :
    May 7, 2012 at 9:25 pm

    10:06 (45lb)
    C&J 90 lbs (I think)
    FS 90 lbs

  12. Amy Brown says :
    May 7, 2012 at 9:31 pm

    9:57 (55 lbs)
    C&J 105 ~new PR
    FS 115×3

  13. Zack O says :
    May 7, 2012 at 9:33 pm

    10:08 rxd
    CJ 265
    FS 315

  14. Amanda Johnson says :
    May 7, 2012 at 9:42 pm

    Clean&Jerk @ 140lbs
    Front Squat @ 165lbs
    WOD 7:20

  15. Stacy Bandy says :
    May 7, 2012 at 9:49 pm

    10:44 (55 lbs)
    C&J 100
    FS 120

  16. Matt G says :
    May 7, 2012 at 9:51 pm

    7:07

    Congrats Tia… Kyle, my thoughts and prayers go out to you and your family. I am sorry for your loss but if there is anything I can do or anything you need don’t hesitate to holler at me!

  17. Julia says :
    May 7, 2012 at 10:15 pm

    14:27 (45 lbs)
    C&J: 85 lbs
    Front squat: 105x 3

  18. Ray Gutierrez says :
    May 7, 2012 at 10:23 pm

    5:17

  19. Erik Laney says :
    May 7, 2012 at 10:25 pm

    5:51
    CJ 245
    FS 355 x 3

  20. Miranda says :
    May 7, 2012 at 10:33 pm

    10:27 (45lbs)
    C&J – 100lbs
    FS – 105lbs

  21. Jenni Irwin says :
    May 7, 2012 at 11:34 pm

    Clean and Jerk – 135lbs PR
    WOD – 6:40 (rx’d)

  22. Z says :
    May 8, 2012 at 6:37 am

    10:40
    C&J-195/ clean-205 PR
    FS-205-3/ 225-1 PR

  23. Allison Laney says :
    May 8, 2012 at 9:33 am

    WOD (55lbs) 8:13
    C&J 115
    FS 135

  24. Heather says :
    May 8, 2012 at 3:05 pm

    WOD (55lbs) 14:14

  25. Tamala says :
    May 9, 2012 at 4:16 pm

    12:00 WOD (45 lbs)
    C&J (85 lbs)
    FS (90 lbs)

  26. Friday 5.18.12 | Crossfit Murphy says :
    May 17, 2012 at 9:19 pm

    […] SWOD should be 90-95% of Front Squat 3 rep max HERE […]

  27. Friday 8.10.12 | Crossfit Murphy says :
    August 9, 2012 at 9:28 pm

    […] Compare SWOD and add loads to HERE […]