Wednesday 5.29.13

3 rounds each for time of:

Every 6 minutes complete:

400 M Run
21 Thrusters (95/65)
Max reps pull ups

Post time for each round and total pull ups to comments.

Compare to 6.5.12

1) Clean (work to heavy single)

“Live your life that the fear of death can never enter your heart.  Trouble no one about his religion.  Respect others in their views and demand that they respect yours.  Love your life, perfect your life, beautify all things in your life.  Seek to make your life long and of service to your people. Prepare a noble death song for the day when you go over the great divide.  Always give a word or sign of salute when meeting or passing a friend, or even a stranger, if in a lonely place.  Show respect to all people, but grovel to none.  When you rise in the morning, give thanks for the light, for your life, for your strength.  Give thanks for your food and for the joy of living.  If you see no reason to give thanks, the fault lies in yourself.  Touch not the poisonous firewater that makes wise ones turn to fools and robs their spirit of its vision. When your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way.  Sing your death song, and die like a hero going home.”~Tecumseh

15 Replies to “Wednesday 5.29.13”

  1. 4:30,2PU/4:50,2PU/5:53,2PU 75lb thrusters

    Clean (Ray had us do it a little different)
    5 @ 155lb EMOM for 8 min
    1 @ 185lb ever 30 sec for 4 min

    PAIN IS WEAKNESS LEAVING THE BODY! I must be turning into the Incredible Hulk!

  2. 4:08(20PU)/4:33(15)/5:13(15)75lb Thrusters
    3-5 PC @ 140 for 8 min.
    1 pC @ 170 every 30 sec for 5 min.

  3. “Know when to hold’em, know when to fold’em.” That kind of morning for me!

    3-5 PC @ 75 lbs for 8 mins
    1 PC @ 95 every 30 secs for 5 min

    WOD (5:36 (2 PUs) (6:00 17 thrusters) (15 thrusters) 55lbs

  4. Crossfit AFC:
    400 m run/ 2rds.of 10 pushups, pull ups,sit ups
    Dynamic stretch
    WOD: 800 m run and ladder of:
    Wall slams (20 lbs) 30-20-10
    Burpees 10-20-30
    HSPU 10-10-10

  5. Clean 175…. I never have time to PR lol
    3:58 (8)/ 4:00 (10)/ 4:04 (8) 200m run
    Had my excuses today lol

  6. My memory stinks so I’m posting in hopes that I’m pretty close…it’s been a long day and that 8AM WOD was a long time ago.

    3:30 (9) 4:30 (9) 5:00 (7)
    PC 115

  7. Forgot to keep up with times each round…
    400m run
    21 thrusters @ 55lbs
    Pull ups 5/6/8
    Squat Clean 105lbs

  8. I’m still trying to figure out how to keep up with what I did so I have no clue on my time! I ran 200..21 thrusters w/10lb DB..10 pull ups with double bands 3 times. Squat clean @60lbs. Then went home and was in bed by 7:30! Whew!

  9. Love the quote by Tecumseh. CrossFit Murphy has prepared me well for my new gym here in Florida. Thank you!!!

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