CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Wednesday, 17 November 2010 / Published in WOD

Thursday 11.18.10

Row 3k

This is a partner WOD, one athlete works at time.  Each partner will row a 500 meter inverval.  Rest while the other athlete rows.

Then…

With a partner:

5 Box jump overs
10 Ring dips
15 Double unders

AMRAP in 10 minutes

Only one partner may work at a time.  Post total number of complete rounds combined.

CrossFit Murphy will be participating in Matthew Kelly’s senior exit project  5k this Saturday, November 20th at Koneheta park.  Registration will be at 8:00am and race begins at 8:30am.   If you are interested in participating, please bring a 24 pack of Pedigree dog food or a medium back of dog food.  You may also register with a $20 donation to the humane society.  Gym times will vary due to this event.  We will have no 9:00am WOD.  We will have our 10:00 introductory session and then an 11:00 OPEN gym time.  Open gym will consist of a WOD in which coaches will also participate with you. 

7 Comments to “ Thursday 11.18.10”

  1. Daniel Wade says :
    November 18, 2010 at 12:06 am

    Instead of dog food, can we drop off some stray kittens as the donation?

    🙂

  2. Jenni Irwin says :
    November 18, 2010 at 7:26 pm

    Jennifer Cable/Jenni Irwin – row – 12:32, 15 full rounds

  3. Amy Brown says :
    November 18, 2010 at 8:39 pm

    Penny & Amy: Row 13:47 — 15 full rounds

  4. Josh Swanson says :
    November 18, 2010 at 10:10 pm

    Josh & Jerran: Row 11:45 – 13 full rounds

  5. Megan Swanson says :
    November 18, 2010 at 10:12 pm

    Nikol & Megan: Row 14:23 – 14 full rounds

  6. Michael Thompson says :
    November 18, 2010 at 10:17 pm

    Jon & Michael: Row 10:48- 19 full rounds

  7. Christine Wade says :
    November 18, 2010 at 11:01 pm

    Christine & Daniel Row:12:30 12 Full Rounds

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  • About CFM
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    • Success Stories
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    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
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