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 Replies to “Thursday 12.12.13”

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

  3. 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!

  4. 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.

  5. 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

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