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Wednesday, 11 December 2013 / Published in WOD2

Wednesday 12.11.13

Max reps in 2 minutes each of:

Double Unders
Ab Mat Sit Ups
Overhead Squats (95/65)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Double Unders
Ab Mat Sit Ups
Overhead Squats (95/65)
DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d + (70/50)…(135/95)

1) 4 x 1 Snatch + 1 Overhead Squat

“No Rep” With Pat Sherwood

Why Is Sitting In A Desk All Day Acceptable For Our Children-The Herald Sun

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Come unto Me all ye that labor and are heavy laden, and I will give you rest.Take My yoke upon you and learn of Me, for I am meek and lowly in heart, and ye shall find rest unto your souls.For My yoke is easy, and My burden is light.~Matthew 11:28-30

17 Comments to “ Wednesday 12.11.13”

  1. Zack Lovingood says :
    December 11, 2013 at 9:09 pm

    153/115, 68/42, 18/10, 30/15, 56/30= 537
    SWOD 205/215/225/235 fail

  2. John J. says :
    December 11, 2013 at 9:25 pm

    SWOD: 135 x 4
    WOD: 373

  3. Shawn J says :
    December 11, 2013 at 9:30 pm

    51-28/64-35/20-11/35-18/49-23 = 334 Rx+

  4. Jennifer says :
    December 11, 2013 at 9:42 pm

    SWOD-65×2/ 70×2
    WOD- 199-100(singles)/53-28/20-9(FS)/23-14/27-13=486

  5. Amanda J says :
    December 11, 2013 at 9:47 pm

    SWOD 115/120/125×2
    Wod 420

  6. Kim J says :
    December 11, 2013 at 10:24 pm

    SWOD: 60 lbs
    WOD: 505 (singles, 65 lb FS)

  7. Penny J says :
    December 11, 2013 at 10:43 pm

    SWOD 80/85/90/95
    WOD 453 (75 ohs, 45 db snatch)

  8. Greta says :
    December 11, 2013 at 10:44 pm

    SWOD 70
    WOD 337

  9. Greta says :
    December 11, 2013 at 10:48 pm

    RSVPing!!!!

  10. Jose says :
    December 11, 2013 at 10:50 pm

    SWOD: 165/185/195/205/215/225(PR)
    WOD: 500 something (singles,135,70)

  11. Keith says :
    December 11, 2013 at 10:55 pm

    402 sub 145lb BS

  12. Twiggs says :
    December 12, 2013 at 12:22 am

    135/145/155/165
    399

  13. Erik Laney says :
    December 12, 2013 at 7:53 am

    551 Back Squat 225

  14. Amy Brown says :
    December 12, 2013 at 7:55 am

    SWOD: 70/75/80/85(snatch only, PR)
    OHS: 22/13 DB: 25/15 Row: 30/15 Singles: 238/140 AB: 56/28 = 582 reps

  15. Nikol says :
    December 12, 2013 at 10:40 am

    SWOD 95/100/105/110 (Snatch PR)
    136/62, 67/34, 31/20, 32/20, 30/15

  16. Cindy Bradshaw says :
    December 12, 2013 at 2:55 pm

    Singles: 231, 150
    OHS: 28, 16 @ 35lbs
    DBS: 36,22 @ 20lbs
    Row: 21, 11
    Ab Mats: 90, 45

  17. MamaJenny says :
    December 12, 2013 at 6:02 pm

    WOD-456

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