CrossFit Murphy

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CrossFit Murphy
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Wednesday, 20 April 2011 / Published in WOD

Thursday 4.21.11

 

Run 400 meters
30  Sit-ups
15 Deadlifts (250/170)

5 rounds for time:

Strength:  Back Squat 3-3-3-3-3

Instructions for CrossFit Games WOD 11.5

CrossFit Games WOD 11.5 Demo

Instructions for CrossFit Games WOD 11.6

Primal Blueprint 101-Mark Sisson

The 2011 Spring Clean Nutrtion Challenge officially begins today.  The data from the test will be assessed to make the teams equal.  We should have teams formed by today’s WOD.  Specific on rules and points will also be posted at the gym today.  I will also have you BOD POD results to give back to you today.  The results will help bracket each participant to make teams as fair as possible.  Eat well!!  Someone is counting on you!!  You just don’t know who yet!!

Adversity is like a strong wind.  It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.  ~Arthur Golden

18 Comments to “ Thursday 4.21.11”

  1. RAY GUTIERREZ says :
    April 21, 2011 at 7:45 am

    20:47…Good luck to everybody over the next 8 weeks. Bathing suits will soon replace sweaters (of course, unless you are adam clonts and have a permanent sweater).

  2. Banks Gutierrez says :
    April 21, 2011 at 8:10 am

    My hero is Adam Clonts because he’s my daddy’s hero

  3. Daniel Wade says :
    April 21, 2011 at 5:11 pm

    22:28 rx’d

  4. Megan Swanson says :
    April 21, 2011 at 7:08 pm

    19:34 (115lbs DL)

  5. Josh Swanson says :
    April 21, 2011 at 7:09 pm

    21:10 (185lb DL)

  6. Allison Laney says :
    April 21, 2011 at 7:32 pm

    19:22(125lb)

  7. Amanda Johnson says :
    April 21, 2011 at 7:45 pm

    19:16(125 lbs)

  8. Jenni Irwin says :
    April 21, 2011 at 8:36 pm

    17:25 125lb

  9. Erik Laney says :
    April 21, 2011 at 8:40 pm

    20:08

  10. Nikol says :
    April 21, 2011 at 8:44 pm

    22:08 115lb

  11. Jennifer Cable says :
    April 21, 2011 at 8:53 pm

    27:30 (115lbs DL)

  12. Amy Brown says :
    April 21, 2011 at 9:29 pm

    22:47 (115 lbs.)

  13. Christine Wade says :
    April 21, 2011 at 9:39 pm

    24:17 (105 lbs)

  14. John J says :
    April 21, 2011 at 9:39 pm

    26:35 (185 lb DL)

  15. Miranda Moore says :
    April 21, 2011 at 9:41 pm

    25:00 (95lbs)

  16. Ashley Smith says :
    April 21, 2011 at 9:51 pm

    19:10 (125)

  17. Kev says :
    April 21, 2011 at 11:03 pm

    24:04 85 lbs

  18. Brodie Murphy says :
    April 22, 2011 at 11:01 am

    22:46 rx’d

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