Saturday 9.4.10


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Labor Day Schedule:  Monday, September 6th-CrossFit Murphy will have only one session-9:30am-10:30am.  Get a WOD in and enjoy Labor Day with your family.



Categories: WOD

7 Replies to “Saturday 9.4.10”

  1. See you in the morning Jama! I have never tried it and I am going to finish if I have to bring the KB home with me and leave the clock running.

  2. 49:27. Had to tone the get ups and overhead squats down with a 53lbs. kettlebell and 70lbs. for the swings. Enjoyed it. Thanks Eric! Thanks everyone else for sticking around! Good group you guys have down there.

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