A Big shout out goes to Marrisa who set the new gym record with a 115# squat clean and jerk today. Fantastic work. Really proud. Dimples got a century overhead today as she clean and jerked 100 pounds even. Boomer also did very well with 65# overhead. Nice work ladies.
Friday WOD:"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
You can break up the pullups, pushups and squats anyway you like. Its Murph today as we went short and heavy on Wednesday, Strength on Thursday and now its time for long and bodyweighted movements.
umm...are you for real with this workout?!!
ReplyDeleteoh good.... it's murph time again? oh... wow... the old friday afternoon kick in the dink.
ReplyDeletewhy did i look at the site? now i have to sit here all day thinking about my 8 minute mile to start, do the workout, then run another 17 minute mile to finish.
i hate you father crossfit. i hate your face!
see you at 430pm?
question - what time will saturdays class be if necessary?
ReplyDelete