CrossFit Murphy

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Tuesday, 13 November 2012 / Published in WOD2

Wednesday 11.14.12

With a continuously running clock perform:

As many reps as possible in 1 minute of:

Thrusters (95/65)

Then…

As many rounds and reps as possible in 6 minutes of:

5 Pull Ups
10 Power Cleans (95/65)
15 Double Unders

WOD from the Garage Games Firebreather Challenge

Strength: Perform 1 Power Snatch every 30 seconds for 8 minutes

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DeLoading For Heavy Lifters-Lift Big, Eat Big

Deep Friction Massage Therapy for Tendonitis

What Are BCAAs

Why Listening Is So Much More Than Hearing-New York Times

Thanksgiving Schedule:
-Thursday-Closed
-Friday-10:00am Black Friday Throwdown (only 1 session today)
-Saturday-9:00am regular schedule
-There will be no CrossFit Kids or Big Dogs during Thanksgiving week

We will also begin a homework/tutor session for our CrossFit Kids on Thursdays following CFK from 4:30-5:30.  Please make sure each child has their homework/spelling/book to read during this time.  This will be a supervised homework time so please make sure they have their assignments or a subject to work on.  CrossFit Kids Brain Function-Video

“It takes courage to grow up and become who you really are.”~E.E Cummings

21 Comments to “ Wednesday 11.14.12”

  1. Jenni Irwin says :
    November 14, 2012 at 6:34 pm

    Thrusters 30, then 6 full rounds

  2. Zack Lovingood says :
    November 14, 2012 at 6:40 pm

    23 Thrusters + 4 full + 5 pu + 10 pc + 3 du= 161 total reps
    Snatch 185×14/195×4/200×2

  3. Matt W says :
    November 14, 2012 at 8:41 pm

    29 thrusters, 5 full (singles)

  4. Erik Laney says :
    November 14, 2012 at 8:54 pm

    35 Thrusters (6 Full)
    PS 185

  5. Amy Brown says :
    November 14, 2012 at 8:58 pm

    Snatch @65
    16 thrusters at 55 lbs.
    4 full +5 PU +1 PC
    (55 lbs/ jumping pullups w/ no band / singles)

  6. Kim J says :
    November 14, 2012 at 9:34 pm

    Thursters 18@45 (should have gone heavier)
    3 full

  7. Penny J says :
    November 14, 2012 at 9:44 pm

    18 thrusters (65 lbs) 4 full + 5 pu + 7 pc

  8. Nikol says :
    November 14, 2012 at 10:12 pm

    20 thrusters (65 lbs)
    3 full+5PU+10PC (65)
    80/85 snatch

  9. Josh says :
    November 14, 2012 at 10:16 pm

    23 thrusters 5 full +2 pull ups
    155 snatch

  10. Joel Irwin says :
    November 14, 2012 at 10:22 pm

    145 snatch, 21 thrusters 4 full

  11. Miranda says :
    November 14, 2012 at 10:34 pm

    18 thrusters (55lbs)
    3 full + 5 pullups (no band, singles)

  12. Twiggs says :
    November 14, 2012 at 10:52 pm

    135 snatch
    22 thrusters/4full+5

  13. Ashley Smith says :
    November 14, 2012 at 10:55 pm

    Snatch 2 x 115 8 x 125 6 x 130
    wod: 4 full + 5 pu + 8 powercleans

  14. Nate says :
    November 14, 2012 at 11:17 pm

    135lb snatch
    4 full

  15. Kathryn Jenkins says :
    November 14, 2012 at 11:28 pm

    17 Thrusters @ 55lb
    3 Full
    PS 65/70

  16. Amanda Johnson says :
    November 14, 2012 at 11:46 pm

    Snatch 105/110
    WOD 25 Thrusters 4 full+5PU+5PC

  17. Frank says :
    November 14, 2012 at 11:48 pm

    WOD: 18 Thrusters @ 75lb. + 3 Full (substituted 30 single-unders for 15 DUs)
    Power Snatch: 105lb. (110lb. for last two reps.)

  18. John I says :
    November 15, 2012 at 12:13 am

    Snatch 105
    16 thrusters/ 3 full and 5 pu and 8 cleans

  19. Michael says :
    November 15, 2012 at 9:31 am

    15 Thrusters(75lbs),2 rounds.

  20. Cory Marie says :
    November 15, 2012 at 6:00 pm

    11 Thrusters 55lbs
    3 Full Rounds (Singles)and 5PU & 5 PCs

  21. Annalisse says :
    November 15, 2012 at 10:32 pm

    15 thrusters
    4 full + 1 pull-up
    (55lbs/singles)

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