Monday 7.9.12

Every minute on the minute for 10 minutes perform:

100 M Sprint
3 Power Snatches

Count every round not completed as a penalty and perform 5 toes to bar post WOD for every penalty.

Post loads and penalties to comments.


5 rounds not for time of:

3 Snatch Deadlifts To Knee
3 Snatch Pulls
3  Snatches (Power or Squat)

Getting Stronger? CrossFit Murphy Deadlft PR’s 

Simple Nutrition: Part 2” with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

CrossFit Games WODs Released

Live Coverage Of The CrossFit Games Here

Tips And Tricks For Staying Healthy While Traveling

CrossFit Murphy will begin a coed group devotional “Crazy Love” tonight at 7:30.  You must have read chapter one in order to be prepared.  It is not to late to sign up.  Even if you must miss tonight, or other nights during the devotional, you can stay caught up by reading on your on so do not hesitate to participate.

“A child who does not play is not a child, but the man who does not play has lost forever the child who lived in him.”~Pablo Neruda

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