10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans (135/95)
Toes to Bar
Rx’d +(155/105)
1) Deadlift 5-5-5-5-5
The First Day of the 2013 South West Regional-Video
The raffle for the 1 year unlimited membership to CrossFit Murphy will be announced Wednesday, June 5th. All proceeds will go to help travel expenses for the CrossFit Murphy Regional Team.
June Schedule Changes:
We will add to the schedule everyday, Monday-Friday:
6:00 am-CrossFit WOD
8:15am-CrossFit WOD
Saturday morning will go back to 9:00am throughout the summer.
CrossFit Kids will change to Tuesday mornings at 8:15am-9:15am.
CrossFit Murphy will be closed Thursday, June 6th-Sunday, June 10th for the Mid Atlantic Regional Competition.
Their work will be shown for what it is, because the Day will bring it to light. It will be revealed with fire, and the fire will test the quality of each person’s work. If what has been built survives, the builder will receive a reward.~1 Corinthians 3:13-14
I don’t Crossfit at your gym but I wanted to say how proud I am of your team and what an accomplishment it is that you guys are headed to regional this weekend!! It’s going to be such an amazing experience! Dont forget to enjoy every minute!! You are going to be great, no matter what the outcome is. This is much bigger than you and God has a really cool plan for all of you. Glorify Him in everything you do!! I’m praying for safety, for focus and clarity, for divine appointments to show people the love of Christ and for a “peace that passes all understanding” as you walk onto the competition floor! You are stronger than you think you are!! Go kick some tail!!!
DL 125×5
WOD 13:25@ 75lbs
DL: 205
WOD: 14:09 Rx’d
DL 200×4
WOD 8:24 RX
DL 145
WOD 13:54 @ 75 lbs
225-315 DL
10:22 Rx+
WOD 11:05 @ 95 LBS w/ ab mat sit-ups
Deadlift 185
I’m just glad I can do at least the girl weight for now..
DL 75
WOD 9:54 @35 sub Abmats
DL 165 X 5
WOD 10:41 @ 75 lbs. Double Abmats for 10-6,5-1 knees to elbows.
10:43@125
DL-205/225/255/275/295
DL 215/225/235/245/255
8:24 (Rxd+)
8:24rx+
DL 275,295,315,335,365
DL 215/225/235/245/255
9:58 @105 (Abmats)
13:34 (85)
DL 105/135/145/150/160
DL 225/255/275/295/315
11:06 rx’d
DL 155/225/225/225/225
WOD- 13:55 @95/knees2elbow 10-8/double abmats 7-5/knees2elbows 4-1
DL 105/125/135/145/155
12:23 @ 75lbs
DL 185/225/245/265/275
14:59 (75lb/100M run)
DL 185/205/225/245/265
11:26 (ugly cleans)
DL 105/125/125/135/145
WOD 11:45 @ 60 lbs
WOD: 10:51 (I think)
DL 225/245/295/335/355
DL: 135/165/185/205/225
WOD: 9:49 (105lb & AB mats, 95lb after 8)
DL 115×3; 125×2
WOD12:09 @ 60lbs; knees to elbows
DL- 105/125/135/140/145
WOD- 10:30 (70lbs)
DL 225-315
10:28
DL 135/145/155/165/175
11:44 (85)
DL: 145
WOD: 14:04 @95lbs
WOD 8:08 Rx
DL 275/295/315/335/365
DL 95/105/125/145/155
WOD 11:17 75lbs Ab Mats
10:56
225/275/295/325