Saturday, 1-17-15

Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)

9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!!   STRENGTH: BENCH PRESS 5X3   15 MINUTE ASCENDING LADDER 1  POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…

Skill – Inverted Burpees Complete as many rounds as possible in 20 minutes of: 95/65 Thruster, 5 reps 95/65 Hang Powercleans, 7 reps 95/65 Sumo Deadlift High-pull, 10 reps 1. CrossFit I hate you for making me greedy. I used to be all of a size 38 waist and by doing your workouts and eating…

The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…

WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*

Strength : Overhead Squat w/ 5 second pause in the bottom 6×1 work up to a heavyish single WOD: 8 RFT- 75′ Shuttle Run 10 Air Squats 10 Push ups 10 Strict Pull Up