21-15-9 reps for time of:
KB Swings (70/53)
Lateral Burpees
Push Press (95/75)
DWOD is Garage Games individual WOD
Strength: Bench Press 5-5-5-5-5 (add 5 lbs to SWOD from here)
Preparing for CrossFit Competition–CrossFit Impluse
“Lessons Learned“, free CrossFit Journal article by Pat Sherwood.
Highlights from the CrossFit/USAW Open
“What Are The CrossFit Games“-video [wmv] [mov]
Rule changes for the 2012 CF Games season
Wednesday Schedule:
8:15-9:15am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD (No Yoga today)
6:30-7:30 CrossFit WOD
-CrossFit Murphy will be closed Saturday, February 11th.
-Eat Good, Feel Good, Look Good Challenge ends this Friday, February 10th.
God doesn’t give you the people you want, he gives you the people you need. To help you, to hurt you, to leave you, to love you & to make you the person you were meant to be.~Unknown
BP: 100/100 (failed)/90/90/100
WOD: 11:43 (35lb KB/55lb PP)
bench 130 x 5 but failed on rep 4 of 5th set
wod=9:20
BP 85/95/100/105
8:15 (55 lbs, 53 KB)
BP:85/90/95/100/105
WOD 9:24 or 9:42 …. (35 lb KB;55 lb PP)
BP- 85/95/95/100
8:22 ( 55 lb Push Press, 53 KB )
11:26 (35 lb KB, 45 lb PP)
BP: 75
WOD: 10:31 (35 lb KB, 45 lb PP)
Bench: 70/75/75
WOD: 11:09 rx’d
Bench: 210
BP:75/80
WOD: 12:45 (45lb PP, 35lb KB)
10:20 (35lb KB, 45lb PP)
BP: 75/80/85
11:05 (45 lb PP) (35 lb KB)
75 BP
9:31 rx’d
bp 185
BP 85/95/100/95/95
8:24 (55 lbs- 53lb KB)
BP 120lbs x 5
WOD: 8:00 (Rx’d)
WOD: 8:55
WOD 8:46
245/260/275/265/265 bench
10:09 (50 lb push press, 26 KB)
11:50 Rx’d
BP: 210 x 3 sets
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