Tuesday 1.24.12

For time:

800 M Run (MMS Gym)
15-12-9 reps of:
Handstand push ups
Ring Dips
Push ups (de-load)
800 M Run (MMS Gym)

Strength: Overhead Squat 2-2-2-2-2

Learn How To Run-CrossFit Endurance

“Work/Life Balance Is a Myth; Here’s What You Can Do About It” from Fast Company

Volkwagon agrees to kick the “Crackberry” habit

Metabolism and Ketosis

Trying to eat better? Ask yourself this very important question

CrossFit Murphy will be having a Saturday morning WOD with GOD immediately following the 9:00am WOD starting this Saturday, January 28th. This will occur every Saturday for the next 6 weeks. 

Saturday Schedule beginning January 28th.
9:00am CrossFit WOD (Open Gym-Coaches participating in the WOD)
10:oo-10:30am WOD with GOD (Coed)

When pride comes, then comes disgrace, but with the humble is wisdom.~Proverbs 11:2

19 Replies to “Tuesday 1.24.12”

  1. 21:24 (red band for ring dips and 15 lb plate with Ab mat for HSPU)

    OHS – 65/75/85/95/105/110- PR! 🙂

  2. OHS: 45/55/60/65/70 (new PR!)
    WOD: 25:27 (sub barbell press 45 lb rd. 1-2, 35 lbs rd3; sub banded ring dip rd. 1, then pvc dips rd. 2-3)

  3. AHS Gym Wod had basketball gate duty
    10 laps around basketball court
    15,12,9, hand stand PU, reverse box dips with feet above tail, d-load PU
    10 more laps around basketball court
    16:32 close as I could get to real WOD

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