6 rounds for time of:
5 Deadlifts (275/185)
10 Box Jump On and Overs (24/20)
1) Every minute on the minute for 14 minutes complete:
Even minutes-“Goat 1”
Odd minutes-“Goat 2”
My Mile Time Is Like?-Video
9 Strength Training Mistakes We’ve All Made and How to Fix Them
CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.
“Everybody has talent, but ability takes hard work.”
Dinner menu for Friday
Mixed green salad ~ Ranch, Balsamic and Raspberry Dressings
Broiled Bistro Tenderloin ~ Charred peppers and onions; Red wine Bordelaise
Pecan Crusted Trout ~ Orange Tarragon Butter
Lemon Thyme Chicken Breast ~ Wilted Spinach
Roasted Fingerling Sweet Potatoes
Wild and Brown Rice Blend
Seared Kale and Mushrooms
Mixed Vegetable Medley
3 bean and wintergreens salad
Red Velvet Brownies
Price is $24 plus tax and gratuity
Children (12 and under) will be half price
RSVP Nicole & Sara
Are the Red Velvet Brownies bottomless? If not, I call dibs on them for all you “paleo” people who will not eat them.
There will be plenty to go around, I promise!
7:56 @ 245
And don’t give the sugar hog any food! Has Amanda ever got her muffin’s or cookies that Mel sent? Ask him where they are Amanda. Your busted Ray!
WOD: 5:47 @125lbs
Goats: Double unders (well sorta), toes to bar
FYI. The 6am class did 6 rounds instead of 5. Not sure what happened on that deal. Special Ray torture or something. It’s all good. You guys in the afternoon classes suck it up and do 6 with us! It does a body good.
WOD 6 rounds 6:47 at 135lbs. (Stacked plate jumps instead of box jumps)
Thank you Zack! 🙂
8 AM class did 6 rounds too!!!
WOD 7:12 @175lbs
Thanks 6 am class. We did 6 rounds too lol….that being said
WOD 6:55 @ 105lbs
RSVP 4 Farmers for tomorrow night
Thanks 6:00 am class…we did 6 rounds too!!! Grrrr!
WOD-8:15 125lbs/step box!
Goat 1- Pull up/banded
Goat 2- Med ball sit ups 6 lb
RSVP
4:30 @ 165
^^ she killed it!!
6:30 @145
7 x 200M Run OT2M
First – :59
Last – :54
WOD: 5:20 @ 275
7:25 @ 185lb, 20″ box
5:32 @ 135lbs
4:13 with 275
555lb deadlift pr
4:05
8:48 at 225
Goat 1: MU’s (1 ring and 4 bar; total)
Goat 2: GHD’s
5:28 @225
4:45 @ 275
5:28 @ 245
WOD: 3:47
Rack Jerk: 225/245/255/265/275/285/295/315(PR)
3:39
4:01
5:10 @ 185 (6 rounds)