Tuesday 9-4-12
Thruster 1-1-1-1-1-1-1 ___ 3 RFT: Run 400M 10 Toes To Bar 5 Burpees Rest 1 minute between each round. […]
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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 going to add in another wrinkle for you guys. See ya in the morning!! […]
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 big deal?” 21-15-9 of that and that…pssshh…. I know you have a hard time reconciling the idea of a 4 […]
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. We could allow you to under perform. We could pretend we didn’t see you miss the standard of movement. But […]