As many rounds and reps as possible in 12 minutes of:
200 M Run
7 KB Snatches(53/35)
5 Front squats (185/125)
Skill: Goat Day
We always talk about how we want to introduce our friends to CrossFit so lets invite them. Each Saturday during August will be “Bring a Friend Day”. We will run a normal Saturday schedule except you can bring your friends to the WOD. This will be a free class and will not require a drop in rate.
Games Vault: Womens Rope/Clean, Heat 5 – video [wmv] [mov]
Outside The Games Bubble: What do regular people think of CrossFitters?
CrossFit Murphy T-Shirt Ideas–Voting for your favorite ends Monday.
“The future depends on what we do in the present.”~Mahatma Gandhi
Bench Press: 100 power(1×5)/90 wide(2×8)/80 close(2×8)
6 full + 125 m (95 lbs BS/25 DB)
6 full + 50m (75 lb FS & 20 lb DB)
Sub Row 250 instead of 200 m run/6 full +250 m +7 snatches + 3 front squats
5 full + 100m run (75lb FS & 25lb DB)
(5 full+50m) Bench 1×5@295,2×8275,1×8@245 and 1×19@225