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Tuesday, 27 August 2013 / Published in WOD2

Wednesday 8.28.13

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

1) Back Squat (work to heavy 5 then 10 rep max + 5lbs)

Compare and add loads to HERE

2) Mobility
Squat Therapy
-Video (4 working minutes)
High Glute Smash and Floss (page 302)

“Hotshots 19” Memorial Workout

Why a CrossFit Coach is Like a Middle School Gym Teacher (and why that is a good thing!)

How Sleep Deprivation Fries Your Hormones, Your Immune System, and Your Brain

CrossFit Kids class times will change as of today to Wednesdays 5:30-6:20pm.  Please drop off/pick up kids from back entrance.  Please notify me with any conflicts with this time.  We also congratulate Nikol Watson on completion of her Level 1 and CrossFit Kids Certification!!

“People become really quite remarkable when they start thinking that they can do things.  When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

34 Comments to “ Wednesday 8.28.13”

  1. Tim N says :
    August 28, 2013 at 7:34 am

    WOD 7:00 @105
    PreWOD 5@225/10@190

  2. Matt G says :
    August 28, 2013 at 7:37 am

    9:46 (185)
    Bs: 315/275

  3. Michael S says :
    August 28, 2013 at 9:09 am

    BS: 5X 295lb/ 10X 235lb
    WOD 14:38 @ 135lbs no bands

  4. Michael S says :
    August 28, 2013 at 9:47 am

    I challenge all you CFM members that are VFD members as well to show up Saturday for the Memorial WOD for our fallen brothers. I will be there.

  5. Stacy B says :
    August 28, 2013 at 4:32 pm

    BS 5X135, 10X130
    WOD 8:55 75lbs

  6. Matt W says :
    August 28, 2013 at 6:10 pm

    BS 295×5, 235×10
    WOD 7:29@135

  7. Cindy says :
    August 28, 2013 at 6:15 pm

    BS 5×100, 10×90
    WOD 11:35 @ 70lbs, blue band

  8. Greta says :
    August 28, 2013 at 6:30 pm

    BS 5×105, 10×115
    WOD 12:14 or 19 @75lbs

  9. Ray Gutierre says :
    August 28, 2013 at 6:43 pm

    7:06 @ 185
    bs 315/300

  10. Jenni Irwin says :
    August 28, 2013 at 6:49 pm

    BS 5 rep heavy – 195; 10 rep max 195 (need to go heavier)

    WOD: 7:15 (125 off the rack)

  11. Zack Lovingood says :
    August 28, 2013 at 7:13 pm

    9:14 @ 185
    BS 315×5/300×10

  12. Erik Laney says :
    August 28, 2013 at 7:24 pm

    5:09 @ 185
    BS 365 x 5/335 x 10

  13. Penny J says :
    August 28, 2013 at 7:35 pm

    8:22 at 85 lbs
    BS 125 x 5/105 x 10

  14. Kim J says :
    August 28, 2013 at 7:59 pm

    11:20 @ 70 lbs
    BS 105×5/ 90×10

  15. John J says :
    August 28, 2013 at 8:05 pm

    10:29 @ 135lbs
    BS 225×5/ 190×10

  16. Jenny T says :
    August 28, 2013 at 8:06 pm

    BS 175 x 5 160x 10
    WOD 7:00 @ 95

  17. Ariel says :
    August 28, 2013 at 8:10 pm

    11:37 @95/green
    195/175

  18. John I says :
    August 28, 2013 at 8:12 pm

    BS 205 x 5/ 195 x 10
    WOD 13:05 (slow but rx’d)
    MERCY MERCY

  19. Danny says :
    August 28, 2013 at 8:20 pm

    BS 275 x 5/235 x 10
    WOD 9:26 @95 (from rack)
    Sub Ring Rows for Pullups

  20. Nikol says :
    August 28, 2013 at 8:36 pm

    BS 175/165
    9:38 (95)

  21. Jennifer says :
    August 28, 2013 at 8:53 pm

    BS- 105×10
    WOD- 12:38 (65lbs)

  22. Shawn J says :
    August 28, 2013 at 9:00 pm

    10:12 @ 185
    315×5/300×10 BS

  23. Brandy Farmer says :
    August 28, 2013 at 9:04 pm

    BS 145×5 / 135x 10
    WOD 10:41 @ 85lbs

  24. Miranda says :
    August 28, 2013 at 9:31 pm

    BS 115×5/105×10
    WOD: 11:22 @ 70lbs

  25. Joel Irwin says :
    August 28, 2013 at 9:32 pm

    BS 305/275 WOD 9:31 @ 165

  26. Keith says :
    August 28, 2013 at 9:52 pm

    BS 235/205
    9:59 @ 135

  27. Sully says :
    August 29, 2013 at 1:34 am

    8:43 @ (185)

  28. Sully says :
    August 29, 2013 at 1:40 am

    BS 335×5/315×10

  29. Twiggs says :
    August 29, 2013 at 8:26 am

    275/250
    11:08rx

  30. ashley says :
    August 30, 2013 at 6:21 am

    8:03 @ 125

  31. Ray Gutierre says :
    August 30, 2013 at 4:58 pm

    Dear future Ray,

    It is Friday, two days after doing this WOD. I’m writing to tell you how you feel.
    This morning you had to pick your legs up with your hands and put them on the floor. When both feet hit the floor and you tried to stand but instead collapsed on the floor. You managed to make the 6 am WOD however performing your daily pre-WOD ritual did not happen because you could not flex your legs much less squat.
    During your class, you dropped a marker and didn’t attempt to pick it up (a student had to do it for you). You tried to walk down a flight of stairs to get your lunch however after your first step of twenty decided eating wasn’t worth the rest of the descent. Erik called you to see if you wanted to bench press after school and you were so sore that you couldn’t even change clothes.
    I’m writing this to you to say that if ever you see this WOD pop up again, I highly recommend you take a rest day. Your future self will thank you for it.

    Ray

  32. Monday 9.2.13— | Crossfit Murphy says :
    September 1, 2013 at 6:39 pm

    […] Ray G’s Thoughts On Wednesday’s WOD (last comment of the day) […]

  33. Tuesday 10.29.13 | Crossfit Murphy says :
    October 28, 2013 at 9:36 pm

    […] Compare to HERE […]

  34. Wednesday 10.30.13 | Crossfit Murphy says :
    October 29, 2013 at 10:14 pm

    […] The King of Hamstring Exercises […]

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