CrossFit Murphy

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Wednesday, 17 August 2011 / Published in WOD

Thursday 8.18.11

21-15-9 reps of:

KB Swings(70/53)
Burpees

For time:

Strength: Back Squat 1-1-1-3-3-3

“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Schedule Change: Effective today

Monday-Thursday
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD
6:30-7:30 CrossFit WOD
Friday
4:30-5:30 CrossFit WOD
5:30-7:00 CrossFit WOD(Open Gym)

Monday-Wednesday-Friday
9:00am CrossFit WOD(Open Gym)

Tuesday and Thursday
6:00am (Open Gym)

Open Gym: Coaches particapating in the WOD.

Each Saturday during August will be “Bring a Friend Day”.  We will run a normal Saturday schedule except you can bring your friends to the WOD.  This will be a free class and will not require a drop in rate.

What lies behind us and what lies before us are tiny matters compared to what lies within us.~Ralph Waldo Emerson

18 Comments to “ Thursday 8.18.11”

  1. Ray Gutierrez says :
    August 18, 2011 at 7:20 am

    3:42

  2. Penny J says :
    August 18, 2011 at 7:53 am

    5:58 (35lb KB)

  3. Shawn J says :
    August 18, 2011 at 7:54 am

    5:45 rx’d

  4. Tia says :
    August 18, 2011 at 6:09 pm

    5:58 (26 lb KB)
    BS: 135/145/150/120×3

  5. ashley smith says :
    August 18, 2011 at 7:37 pm

    6:09 I think I was delerious when I finished.
    Back Squat 235, 240, and 245 then 175 x 3
    Death by chinups/hspu 5 rounds

  6. Erik Laney says :
    August 18, 2011 at 7:42 pm

    4:04 (Back squat PR 440)

  7. Kev says :
    August 18, 2011 at 7:59 pm

    5:49 (26 lb KB)
    Back squat PR: 135 (Don’t laugh)

  8. Miranda Moore says :
    August 18, 2011 at 8:15 pm

    5:27 (26lb)

  9. Christine Wade says :
    August 18, 2011 at 8:45 pm

    6:18 (35lb KB)
    Back Squat – 175 (PR)/175 (F)/170/140/140/140

  10. John J says :
    August 18, 2011 at 8:45 pm

    8:25 Rx’d
    Death by chin up/HSPU: 7 Full + 8 CU + 5 HSPU

  11. Zack says :
    August 18, 2011 at 9:17 pm

    21 12 9 7:16 53lb KB back squat 455lbs

  12. Kim J says :
    August 18, 2011 at 9:24 pm

    7:59
    Did not do back squats, my legs begged me not too. Power Clean 70lbs

  13. Jenni Irwin says :
    August 18, 2011 at 10:01 pm

    4:37 205 back squat PR

  14. Kara Enstad says :
    August 18, 2011 at 10:10 pm

    8:07 (35lb kb)
    BA: 200 PR

  15. Amy Brown says :
    August 18, 2011 at 10:14 pm

    5:33 (26 lb KB)

  16. Allison says :
    August 18, 2011 at 10:23 pm

    5:32 (35 lb)

  17. Amanda Johnson says :
    August 19, 2011 at 6:54 am

    5:59

  18. Jon Hall says :
    August 19, 2011 at 6:57 am

    6;26

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