CrossFit Murphy

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Thursday, 12 December 2013 / Published in WOD2

Thursday 12.12.13

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.”

29 Comments to “ Thursday 12.12.13”

  1. Erik Laney says :
    December 12, 2013 at 9:44 am

    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

  2. Nicole says :
    December 12, 2013 at 11:33 am

    RSVP Nicole & Sara

  3. Ray Gutierrez says :
    December 12, 2013 at 11:56 am

    Are the Red Velvet Brownies bottomless? If not, I call dibs on them for all you “paleo” people who will not eat them.

  4. Nicole says :
    December 12, 2013 at 2:24 pm

    There will be plenty to go around, I promise!

  5. Michael S says :
    December 12, 2013 at 2:25 pm

    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!

  6. Cindy Bradshaw says :
    December 12, 2013 at 2:49 pm

    WOD: 5:47 @125lbs
    Goats: Double unders (well sorta), toes to bar

  7. Michael S says :
    December 12, 2013 at 3:30 pm

    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.

  8. Mel Starks says :
    December 12, 2013 at 3:30 pm

    WOD 6 rounds 6:47 at 135lbs. (Stacked plate jumps instead of box jumps)

  9. Brandy Farmer says :
    December 12, 2013 at 3:47 pm

    Thank you Zack! 🙂
    8 AM class did 6 rounds too!!!
    WOD 7:12 @175lbs

  10. Julie S says :
    December 12, 2013 at 3:47 pm

    Thanks 6 am class. We did 6 rounds too lol….that being said
    WOD 6:55 @ 105lbs

  11. Brandy Farmer says :
    December 12, 2013 at 3:49 pm

    RSVP 4 Farmers for tomorrow night

  12. Mama Jenny says :
    December 12, 2013 at 3:50 pm

    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

  13. Mama Jenny says :
    December 12, 2013 at 3:51 pm

    RSVP

  14. Natalee says :
    December 12, 2013 at 8:45 pm

    4:30 @ 165

  15. Nicole says :
    December 12, 2013 at 8:59 pm

    ^^ she killed it!!

    6:30 @145

  16. Danny says :
    December 12, 2013 at 9:19 pm

    7 x 200M Run OT2M
    First – :59
    Last – :54

  17. Bresch says :
    December 12, 2013 at 9:23 pm

    WOD: 5:20 @ 275

  18. Frank says :
    December 12, 2013 at 9:28 pm

    7:25 @ 185lb, 20″ box

  19. Miranda says :
    December 12, 2013 at 10:05 pm

    5:32 @ 135lbs

  20. Joe mariano says :
    December 12, 2013 at 10:06 pm

    4:13 with 275
    555lb deadlift pr

  21. Zack Lovingood says :
    December 12, 2013 at 10:15 pm

    4:05

  22. John J. says :
    December 12, 2013 at 10:20 pm

    8:48 at 225
    Goat 1: MU’s (1 ring and 4 bar; total)
    Goat 2: GHD’s

  23. Keith says :
    December 12, 2013 at 10:24 pm

    5:28 @225

  24. Shawn J says :
    December 12, 2013 at 10:30 pm

    4:45 @ 275

  25. Tim H. says :
    December 12, 2013 at 10:30 pm

    5:28 @ 245

  26. Jose says :
    December 12, 2013 at 10:31 pm

    WOD: 3:47
    Rack Jerk: 225/245/255/265/275/285/295/315(PR)

  27. Sully says :
    December 12, 2013 at 11:26 pm

    3:39

  28. Ray Gutierre says :
    December 13, 2013 at 8:02 am

    4:01

  29. Amanda J says :
    December 14, 2013 at 12:59 pm

    5:10 @ 185 (6 rounds)

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