Friday, August 23 2013

Posted by Mandee on August 22, 2013   |   19 Comments

Murphy thrusterMurphy thruster light

Murphy pull up lightMurphy pull up




A. 1 and 1/4 OHS 3-3-2-2-2 E3MOM

B. 12 minute AMRAP of:

10 burpees

25 double unders

Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out


Upcoming events this Saturday at CFHSV!

10am: Bring a Friend! You do not need to sign up for this WOD on MBO, and it will not count against your weekly visits. If you have more than one friend you would like to bring, feel free! Or, if you have a friend who would like to come, but you can’t make it, send them on their own!

11am: Squat Therapy Workshop! Please sign up on MBO to reserve your spot.


19 responses to “Friday, August 23 2013”

  1. Tracey says:

    MURPHY!!!!!! Looking like a boss:) I will miss your pretty face.

  2. Tracy says:

    Murphy!!!!!! Beautiful…strong…sweet girl!! 🙂

  3. Erin Little says:

    Murphy!! Looking strong and pretty!!!

  4. Dani Latham says:

    I want to be that pretty (and strong) when I WOD!!

  5. Stacey says:

    You look amazing as always!! Knocking out those pull-ups!
    I’ll miss you when you go back to school 🙁

  6. hurting from jump ropes on Thursday says:

    Thanks y’all!! I really appreciate the great coaching and encouragement this summer. I truly am going to miss seeing you all, but I am already excited for next summer 🙂 and i know my dad is as well!!

    Tomorrow will be a great workout to end on!!!

    • Murphy says:

      that should be murphy instead of the other name my dad wrote a couple of weeks ago. looks like it came back to haunt him.

  7. Side Show Bob says:

    2nd day back at KCF hit the 20 min cutoff with 13 burpees of course scaled
    SP 95 115 115

    Missing my CFHSV family and seeing a lot of new faces


    Strict Press

    Warmup then 3 x 80%, 3 x 85%, 3 x 90%
    Last set should be Max Effort (ME)


    “Those Burpees Suck”
    1 RFT
    10x Pull ups
    20x Russian KBS 53/35
    30x Box jumps 24/20
    40x Push ups
    50x Sit ups
    60x Burpees
    10x Pull ups

  8. AP says:

    140/11+5 Rxd

  9. Joe L says:

    A. 135
    B. 6 + 1 Rx’d

    Double unders slowed me down. I will someday conquer double unders!

    David and Aaron killed this WOD today! Great job guys!

  10. Mandy McM says:

    Forcing myself to take 2 weeks off running/double unders/box jumps to try and let my shin splints heal. I’ve done new shoes, now time to check my ego.

    • Paul MC says:

      I’m having to do the same thing.
      And I’m not liking this. One good thing is that I’ll be in destin. Recovering. Hope to be back after Labor Day.

  11. Larry says:

    Home Gym over lunch


    Both A and B were tough…

  12. Kerri says:

    130/9 rds Rx’ed

  13. Meredith says:

    Thanks for the 6am hospitality today! That is so early!!
    A: 85#
    B: 6 rx’d

  14. Mac says:

    A. 225
    B. 10+ 6