Monday 9-3-12
DON’T FORGET —–> WE WILL ONLY HAVE ONE WOD AT 10AM TODAY <—– Team Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile Complete in teams of 4-5. I’m…
Hard Work
It’s hard work being this AWESOME! I know we make it look easy. I’m sorry for that, I really am. You might look at one of our CrossFit workouts on paper and think, “What’s the…
Friday 8-31-12
DE Box Squat 10×2 every 60s (12-18″ box) ___ 5 RFT: 5 Broad Jump Burpees (M- 6’/W- 4′) 10 Toes to Bar
Thursday 8-30-12
Power Clean 1-1-1-1-1-1-1 ___ AMRAP 8 3 Power Clean (50% of above max effort) 6 Push Ups 9 Squats
Showin’ Some Love!
Every time your coach tells you to get lower, it’s out of love. Chin over the bar and arms straight…love. Keep going…love. Burpee penalties…love. If we didn’t love you guys, we could let you slide.…
Tuesday 8-28-12
DE Front Squat 10×2 every 60s (50% of 1rm) ___ Every 90s x15 minutes (10 rounds total) 25 Double Unders 10 Pull Ups