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Tuesday, 03 September 2013 / Published in WOD2

Wednesday 9.4.13

Complete 8 rounds:

Sprint 20 yards–40 yards–20 yards shuttle

Rest 45 seconds between rounds.

Post fastest and slowest round to comments.

1) Complete for time:

20 Shoulder Presses
30 Push Presses
40 Push Jerks

3) Banded Elbow Extension + Variation (page 280)

3 Ways To Increase Your Deadlift-Lift Big, Eat Big

30 Hour Days-CrossFit One World

Diet Pill Dilemma: Why Is FDA Approving Drugs When Europe Isn’t?

What Sugar Is Actually Doing To You

Double Under Clinic with Matt G. will be this Saturday, September 7th from 10:15-11:15am. Cost will be $5.

“Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don’t waste it with a false start or no start at all. You were not born to fail.”~Og Mandino

31 Comments to “ Wednesday 9.4.13”

  1. Michael S says :
    September 4, 2013 at 9:04 am

    14-17s

    SWOD 135lbs

  2. Cindy says :
    September 4, 2013 at 10:02 am

    SWOD 12:46 @ 55lb
    Sprints:13, 15

  3. Mel S. says :
    September 4, 2013 at 10:44 am

    SWOD. 11:38. 55lb

    18,20

  4. Patrick Garrett says :
    September 4, 2013 at 1:33 pm

    SWOD 14:20 @ 75
    14 & 16

  5. Zack O. says :
    September 4, 2013 at 5:33 pm

    Swod 185lbs 60 reps 135 lbs 30 reps
    Row wod 1 min on one min off 6 rnds 1700m

  6. Kim J says :
    September 4, 2013 at 6:30 pm

    8:46 (45)
    16/19

  7. Bresch says :
    September 4, 2013 at 6:51 pm

    SWOD 8:01 @145
    WOD 12/16

  8. Zack Lovingood says :
    September 4, 2013 at 7:37 pm

    SWOD 8:39 @ 155
    12/13

  9. cory marie says :
    September 4, 2013 at 7:38 pm

    swod 8:54 @ 55 lbs
    18, 20

  10. Greta says :
    September 4, 2013 at 8:01 pm

    SWOD 6:46 55lb
    WOD 16,17

  11. Jenny T says :
    September 4, 2013 at 8:03 pm

    SWOD 6:35 @ 65
    WOD 13/ 15

  12. Erik Laney says :
    September 4, 2013 at 8:11 pm

    9:08 @ 145

  13. Frank says :
    September 4, 2013 at 8:14 pm

    SWOD: 10:25 @ 75lb
    WOD: 16, 18

  14. John I says :
    September 4, 2013 at 8:16 pm

    11:20 @ 115
    12, 15 (probably jumped the gun on that 12er, but so did everyone else)

  15. Heather says :
    September 4, 2013 at 8:18 pm

    8:06 55lb
    :13 :14

  16. Joe Mariano says :
    September 4, 2013 at 8:24 pm

    SWOD 135
    11 seconds and 16 lowest

  17. Tim H. says :
    September 4, 2013 at 8:28 pm

    SWOD: 11:20 @ 105
    WOD: 13, 15

  18. Miranda says :
    September 4, 2013 at 8:41 pm

    SWOD: 8:35 @ 50lbs
    WOD: 14/15

  19. Stacy B says :
    September 4, 2013 at 8:47 pm

    SWOD: 9:03 @ 55lbs
    17-19

  20. Shawn J says :
    September 4, 2013 at 9:15 pm

    9:17 @ 145
    13/15

  21. Keith says :
    September 4, 2013 at 9:18 pm

    10:35 @ 115
    13-14

  22. Twiggs says :
    September 4, 2013 at 9:22 pm

    10:39
    12/14

  23. Twiggs says :
    September 4, 2013 at 9:23 pm

    10:39 @125
    12/14

  24. Joel Irwin says :
    September 4, 2013 at 9:23 pm

    8:36 @ 135 14/16

  25. ashley says :
    September 4, 2013 at 9:24 pm

    7:27@95
    7@13
    1@14

  26. Ariel says :
    September 4, 2013 at 9:40 pm

    11:32 @95
    200m sprint row 6rds/ 1 min rest

  27. Amanda J says :
    September 4, 2013 at 9:50 pm

    SWOD @ 85lbs 8:42
    14/15

  28. Brandy Farmer says :
    September 4, 2013 at 9:59 pm

    SWOD 8:39 @ 65 lbs
    WOD 15/17

  29. Nikol says :
    September 4, 2013 at 10:04 pm

    SWOD 12:24 (80)
    15/16

  30. Sully says :
    September 4, 2013 at 11:03 pm

    11:15 @ 155

    11/13

  31. Tuesday 4.1.14 | Crossfit Murphy says :
    March 31, 2014 at 10:16 pm

    […] Compare to 9.4.13 […]

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