Teams of 2 complete the following:
3 rounds of:
200 M Run
400 M Run
550 M Run
One partner runs while other partner rest.
1) Every minute on the minute for 10 minutes complete:
Even minutes-”Goat 1″
Odd minutes-”Goat 2″
2) 3 rounds of:
Max reps Strict Pull Ups (overhand/mixed grip only)
Rest 2 minutes
Austin Medford Does Godzilla 7:56-Video
Why I Haven’t Taught You to Kip
Meal Ideas-100 Days Of Real Food
CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.
Please turn in all points and a copy of BOD POD results in today.
“A good friend is a connection to life – a tie to the past, a road to the future, the key to sanity in a totally insane world.”~Lois Wyse
Michael S. & I 32:26
PU. 11/9/8
WOD with Ray G. 21:35
SWOD: 3×8 blue band
WOD: Kathryn & Cindy 30:00
28:29 Sara & Amy
Brandy, Scott, Greta 30:33
John J and I 25:58
strict Pullups 8/9/7
PU 6/6/5
Jeremy H and I 25:13
Andrew and Frank WOD: 32:54
Frank SWOD: 4/4/5 (No Band)
Jenni/Ashley – 24:45
Me/Amanda/Karen 25:20
Me/Miranda/Allison….30:34
Me/Mel/Jerry. 32:52
4/4/3 red band
Anthony/ Tim H./and I 23:52
Shawn & I 24:36
28:29
Me and Patrick 39:34…(Pat has been sick and this was his first day back…I’m just slow!)
PU’s: 15/9/7
Sully and I 24:01