20-15-10-5 reps for time of:
Power Cleans (115/75)
Plyo Push Ups
Chest to Bar Pull Ups
Rx’d + (145/100)
Strength: Clean Pulls 4 x 3
Skill: Muscle Ups 3 x 5 Unbroken
Why Afternoon May Be The Best Time To Exercise-New York Times
Upcoming Schedule:
Monday, December 31st
5:45am-Regular Schedule
8:15am-Regular Schedule
4:30-Regular Schedule
5:30-Regular Schedule
6:30-No Class
Tuesday, January 1st-Closed
Wednesday, January 2nd-Resume Regular Schedule and Begin 6 Week Nutrition Challenge
Thursday, January 3rd-Regular Schedule and Resume CrossFit Kids
Tuesday, February 5th-CrossFit Murphy Open Begins (lead up intensity for the CrossFit Games Open)
“People that pay for things never complain. It’s the guy you give something to that you can’t please.”~Will Rogers
8:58 (145)
12:38(65lb and blue band)
includes bathroom break in WOD, ugh!!
8:38 (145)
10:57 (75/red)
13:04 (65/jumping pu’s)
Clean Pulls-85/85/100/100
11:07 rx+
18:48 (95)
12:32 (145lb) regular pull-ups
15:13 @ 115 and regular pu’s
13:00 (reg PU)
13:24 (125)
13:13 (65)
11:38 @65 lbs/ red BD
1 mile loop run 🙂
10:33 (100 lb PC) had to do KB swings with 53 instead of chest to bar at high school)
11:30 (real pull-ups, torn hands )