CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Tuesday, 22 November 2011 / Published in WOD

Wednesday 11.23.11

4 rounds of:

Every 3 minutes complete:

400 M Run
4 Box Jumps (30/24)
8 KB Swings (70/53)

Post times for each round to comments.

Strength: Back Squat 5-5-5-3-3

“7 Foods Experts Won’t Eat” from Wake Up World.(Why Grass Fed Beef?)

“For Competition and Community: CrossFit Bellevue” with Dan Cerrillo CrossFit Journal preview video [wmv] [mov]

Paleo Thanksgiving Recipe Links

Tips for Eating Paleo During the Holidays

Thankgiving Schedule:
Wednesday, Novemeber 23
9:00am CrossFit WOD
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD
Thursday, November 24
Closed
Friday, November 25
9:00am CrossFit WOD
5:00-6:30 Open Gym
Saturday, Novemeber 26
9:00am Open Gym-CrossFit WOD

Home is a place you grow up wanting to leave, and grow old wanting to get back to. ~John Ed Pearce

16 Comments to “ Wednesday 11.23.11”

  1. Matt G says :
    November 23, 2011 at 1:35 pm

    275/285/285 x5
    295/295 x3

    1:39/1:48/1:59/2:05

    Happy Thanksgiving everyone! Remember, the first thanksgiving feast in 1621 was PALEO!

  2. Amy Brown says :
    November 23, 2011 at 2:10 pm

    BS 120/120/120/125/125
    Wod: 2:23/2:28/2:32/2:30 (22 inch box/ 35 lb kb)
    Happy Thanksgiving to Murphy Crossfit!!

  3. Tia says :
    November 23, 2011 at 2:58 pm

    BS 135/135/135/135×3/140×3
    WOD: 2:13/2:14/2:16/2:16

    Happy Turkey Day 2nd family- Murphy Crossfit!

  4. Tia says :
    November 23, 2011 at 2:59 pm

    (24 box- 53 lb KB)

  5. Brian says :
    November 23, 2011 at 3:00 pm

    BS 285/285/285/225/225 (butt to ground)
    WOD: 1:55/2:04/2:30/2:20

    Happy Thanksgiving!

  6. Jenni says :
    November 23, 2011 at 3:08 pm

    BS 175/175/175/185/185
    1:55/2:01/2:00/2:02 (24 inch box jump and 53lb KB

    See you Friday to work off Turkey, cranberries, pie, pumpkin bars, stuffing, sweet potatoes and more pie!!

  7. Dan says :
    November 23, 2011 at 3:43 pm

    315/335/365 x 5 385/400 x 3

    1:58/2:12/2:34/2:38

  8. Megan Swanson says :
    November 23, 2011 at 7:09 pm

    BS – 130,130,130 x 5 /145 x 3/150 x 3
    Wod- 2:16/2:36/2:46/3:00

  9. Megan Swanson says :
    November 23, 2011 at 7:10 pm

    Happy Thanksgiving Crossfit Family! I am so thankful for each and every one of you and what we represent with what we do

  10. Amanda Johnson says :
    November 23, 2011 at 7:36 pm

    BS 175/175/175/185/185

    WOD 2:20/2:23/2:25/2:22

    Happy Thanksgiving Everyone!

  11. Kim J says :
    November 23, 2011 at 8:19 pm

    BS 115/115/115/120/120
    WOD 2:48/2:53/3:15/3:15

  12. Miranda Moore says :
    November 23, 2011 at 9:56 pm

    2:15/2:27/2:29/2:31
    BS 115/125

  13. John J says :
    November 23, 2011 at 10:05 pm

    BS 205/205/205/215/215
    WOD 2:07/2:12/2:19/2:20

    Happy Thanksgiving!!

  14. Cable says :
    November 23, 2011 at 10:13 pm

    BS: 130/130/130 X 5
    140 X 1
    145 X 1
    WOD: 2:45, 2:50, 2:52, 3:00 (rowed 400m instead of run) 20 inch box and 53lb KB

  15. Shawn J says :
    November 23, 2011 at 10:31 pm

    BS 325 x 3 sets of 5 350 x 2 sets of 3
    2:18,2:25,2:37,2:35
    30 inch box, 106 lb kb swing, (2 53’s)

  16. Erik Laney says :
    November 24, 2011 at 8:55 am

    2:00/2:05/2:04/2:04

    Happy Thanksgiving!

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