CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Tuesday, 20 March 2012 / Published in WOD2

Wednesday 3.21.12

“Deck of Cards”

Diamonds-Ab Mat Sit Ups
Spades-Games Style Box Jumps (24/20)
Hearts-Goblet Squats (53/35)
Clubs-Burpees

Jokers-800 M Run (MMS Gym)

Each team of two athletes will recieve on complete deck of playing cards.  Each player will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11. 

For time:

Strength: Make up missed day or work on a skill

Jumping Position, Landing Position-Coach Mike Burgener

Lift 90% of competition weight with $500 on the line-California Strength

Highlights from the 2010 South Central Regionals – video [wmv] [mov]

Bad WOD?-CrossFit Merge

You Heard Of CrossFit?

“It is our attitude at the beginning of a difficult task which, more than anything else, will affect It’s successful outcome.”~William James

8 Comments to “ Wednesday 3.21.12”

  1. Amy Brown says :
    March 21, 2012 at 8:40 pm

    Tia and Amy ~ 18:29

  2. Joel Irwin says :
    March 21, 2012 at 9:00 pm

    Joel & Jenni 18:24

  3. Shawn J says :
    March 21, 2012 at 9:32 pm

    Twiggs and Shawn 18:46

  4. Josh Swanson says :
    March 22, 2012 at 6:53 am

    Josh/Webb – 17:06

  5. Erik Laney says :
    March 22, 2012 at 7:33 am

    Erik/Dan/Adam 20:18 (deck and 1/2 +3 jokers)

  6. Miranda says :
    March 22, 2012 at 9:12 am

    Allison and Miranda – 19:06

  7. Tracy Helton says :
    March 27, 2012 at 7:48 am

    Leighton and Tracy 21:01

  8. Shane says :
    March 27, 2012 at 11:28 am

    Shane & Gary 22:34

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  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
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