CrossFit Murphy

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Sunday, 08 July 2012 / Published in WOD2

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.

Skill:

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

18 Comments to “ Monday 7.9.12”

  1. Erik Laney says :
    July 8, 2012 at 9:33 pm

    We are sometimes overwhelmed when we make changes. We sometimes try to make too many at one time. For the next few weeks let’s make some gradual changes and see how it turns out. Each week we will set one goal. This week’s goal will be nutrition and nutrition prep. When are you most vulnerable to break your nutrition consistency? For most of us it is when we are starving (meaning we have probably been inconsistent with quatlity or quantity of food up to that point in the day) or when we fail to have quality food prepared or planned and have to settle for what is convenient. This week’s goal is to plan out quality meals, prepare them, and have them readily available when meal/snack time comes. Pack meals and take them to work with you so there will be no suprises. People will look and wonder why the weirdo brought their own lunch to the company party, but you will feel better, be more fit, and be at work being productive when they are out sick. Make gradual changes and make yourself acountable to you.

  2. Megan says :
    July 9, 2012 at 9:22 am

    Run 1 mile
    12-9-6-3 burpees and sit ups

  3. Kim J says :
    July 9, 2012 at 7:32 pm

    Modification……….5 rounds of 7 Seated Shoulder Press & 10 Pull ups (mending rib)

  4. John J says :
    July 9, 2012 at 9:31 pm

    115lbs WOD……15 Toes to Bar

  5. Amanda Johnson says :
    July 9, 2012 at 9:49 pm

    30 Reps @ 100lbs
    5 TTB(finished final round 7 seconds late)

  6. Ashley Smith says :
    July 9, 2012 at 9:50 pm

    30 reps at 110

  7. Kary says :
    July 9, 2012 at 9:55 pm

    30 reps at 60

  8. webb says :
    July 9, 2012 at 10:04 pm

    snatch 135

  9. Amy Brown says :
    July 9, 2012 at 10:08 pm

    30 reps at 65 lbs.
    Bar hold for 2:02
    35 lb kb hold

  10. Tia says :
    July 9, 2012 at 10:23 pm

    75lb snatch
    5TTB-last snatch 3 sec late.

  11. Erika Twiggs says :
    July 9, 2012 at 10:28 pm

    135lbs. (5 ttb)

  12. Keith says :
    July 9, 2012 at 10:46 pm

    30 reps @ 105
    1:06 Bar hold

  13. Dan says :
    July 9, 2012 at 11:03 pm

    3/185lbs 7/165lbs should’ve gone lighter

  14. Twiggs says :
    July 10, 2012 at 9:45 am

    135 (5 ttb)

  15. Nikol says :
    July 10, 2012 at 10:27 am

    5 snatches every min @ 75 lbs

  16. Jen says :
    July 10, 2012 at 11:38 am

    WOD 55 lbs.

  17. Z says :
    July 10, 2012 at 6:03 pm

    1 mile barefoot beach run
    12,9,6,3- burpees and sit ups

  18. Shane says :
    July 11, 2012 at 8:15 am

    105lb, probably should have gone 115

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