For max reps of:
5 minutes of Double Unders for max reps
4 minutes of Muscle ups for reps
3 minutes of Handstand Push ups for reps
2 minutes of Box Jumps (24/20) for reps
1 minute of Wall Balls (20/14) for reps
Strength: Perform 1 Power Snatch every 30 seconds for 10 minutes.
GGC: Row 1:30/Rest 1:00 x 3 rounds
Compare SWOD loads to 12.2.11
Expect More Of Yourself-CrossFit Lisbeth
Excellence” from CrossFit City Line
Do sports build character or damage it?
CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD this today. WOD with GOD begins around 10:15am.
“No matter how talented you are your talent is going to fail you if your not skilled. If you don’t study, if you don’t work really hard and dedicate yourself to being better every single day, you’ll never be able to communicate with your artistry the way that you want.”
193/14/26/31/11=275
356 singles; 52 green band pull ups; 21 20lb DBPP; 24 box jumps;
18 wall balls: 471
55 lb snatch
Power Snatch 100lbs
WOD: 235 total(130/35/25/25/20)
Great Devotion…
412
Power snatch 185/190
Great WOD with GOD this morning! Something very speicial!
308
Power Snatch: 165
WOD with God was great!
593 I think lol sub’d singles for double unders, GHD sit up for box jumps, KB shoulder press for wall balls
Snatch – 75 lbs
565 (singles,pull ups,shoulder press)
Snatch 135
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