CrossFit Murphy

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Friday, 17 May 2013 / Published in WOD2

Saturday 5.18.13

As many unbroken rounds and reps as possible in 15 minutes of:

100 M Run
Wall Balls (20/14)
KB Swings

Reps may only be performed unbroken in the following rep scheme 5-10-15-20-25-30 and so forth.

Each exercise must be unbroken in order to move on to the next movement. If you break from on a particular exercise, you must repeat that exercise back at rep 1 for that movement.

The Importance of Being More than Just a CrossFit Athlete or Climber or Triathlete: Don’t Bore Your Friends and Family

Schedule Change for Upcoming Clinics:

-Saturday May 18th: 8:15-9:15am Nutrition (free to CFM members 10$ for non members)

“Have the courage to say no. Have the courage to face the truth.  Do the right thing because it is right.  These are the magic keys to living your lifewith integrity.”~W. Clement Stone

12 Comments to “ Saturday 5.18.13”

  1. Dustin says :
    May 18, 2013 at 1:17 pm

    Word: 25+100m run, (got 6 ring muscle ups today)

  2. Zack O says :
    May 18, 2013 at 2:08 pm

    25 full

  3. Erik Laney says :
    May 18, 2013 at 2:56 pm

    30 full (row 12 cals instead of run..70 kb)
    Atta boy Dustin!!!!

  4. Randy says :
    May 18, 2013 at 3:22 pm

    25 + 100m run

  5. Michael S says :
    May 18, 2013 at 3:23 pm

    25 + run + 17 WB

  6. Brandy Farmer says :
    May 18, 2013 at 3:52 pm

    Had 2 days off so WOD at home=
    NANCY Rx’d 18:20
    BP 65/75/85/95/105 (PR)

  7. Sarah H says :
    May 18, 2013 at 5:42 pm

    25 full + run + 30 WB

  8. Twiggs says :
    May 18, 2013 at 8:16 pm

    20full@70kb/25+row@53kb (row 12 cals for run)

  9. Twiggs says :
    May 18, 2013 at 8:17 pm

    You the man Dustin!

  10. Kelly C. says :
    May 18, 2013 at 8:47 pm

    25 full +30 wall balls & 20 KB swings

  11. Ariel says :
    May 18, 2013 at 11:36 pm

    25 full + run+ 4wb

  12. *Jenny Mashburn says :
    May 19, 2013 at 6:15 am

    Nutrition class was good info! Gonna give the Zone a whirl!

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