Saturday 12.18.10

“Pick a WOD”

WOD 1

Five rounds of:
Overhead Squat Max Reps (135/95)
Max Reps Ring Dips
Rest 3:00

WOD 2

20 KB Swings (70/53)
40 Double Unders

AMRAP in 15 minutes:

Saturday sessions will become open gym sessions.  This means coaches will be working out with you. 

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Categories: WOD

4 Replies to “Saturday 12.18.10”

  1. Nice to see the big guys hitting the floor, too. It has been an intense week at Crossfit Murphy. It has pushed me to the limit many times this week. Forgot how sore the body can become doing crossfit, but it is all good. Thanks, Erik.

  2. AMRAP 15 minutes:
    20 KB Swing
    40 double unders
    6 full rounds +kb swings + 25 jumps

    Overhead squat – 55lbs & Ring dips : 5 rounds

    7-4/7-4/7-4/7-4/7-4

  3. WOD 1:
    6 full rounds(singles)+KB Swings+ 90 jumps

    WOD 2:
    95lb OS/Modified Ring Dips for 3 rounds
    10/6 each round

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