50 Double unders
40 Air Squats
30 Sit ups
20 Staggered Push ups
10 Pull ups (Mixed Grip)
3 rounds for time:
Strength: Goats
Instructions for the CrossFit Games Week 3 WOD-PDF
CrossFit Games Week 3 WOD Demo and Instructions Video
CrossFit Murphy will be performing the CrossFit Games WOD Friday. It is heavy, but it will we will scale the weight. The goal is to get everybody in for the WOD. We will be running one additional WOD for those who can’t make the late WOD. Remember, the goal is get everyone together for the WOD. It raises the level of competion in the room when everybody there is pulling for YOU to be successful.
Friday Schedule:
4:15-5:15 CrossFit WOD (For those who have conflicts with making the CrossFit Games WOD)
6:00 CrossFit Games WOD Week 3
“I’ve had smarter people around me all my life, but I haven’t run into one yet that can outwork me. And if they can’t outwork you, then smarts aren’t going to do them much good. That’s just the way it is. And if you believe that and live by it, you’d be surprised at how much fun you can have.” ~Woody Hayes
18:47
13:11 (knee in band PU)
Goat – bench press 100lbs!!!!! PR!!! 🙂
18:58 dang double unders
15:57 Double unders killed me
15:46
15:04
15:00
21:05 – Josh you are my inspiration for double unders!
25:20 – DoubleUnders
18:39(with double unders and banded pull ups)
17:25
11:15 and tomorrow is going to kill me, so everyone tulips are my favorite flowers. Please bring them to my funeral!
13:20 or 13:30… Banded pull-ups and 150 singles
Goat= I got 2 hspu’s and a maybe kip:)