Friday, May 8 2015

Posted by Mandee on May 7, 2015   |   15 Comments






A. Weighted, Strict, or Strict Banded Pull-Ups or Tough Ring Rows: strength/skill development: 2-5 reps EMOM for 10 minutes

B. Murph Challenge PREP:

800m run

5 rounds of: 5 pull-ups, 10 push-ups, 15 air squats

600m run

4 rounds of: 5 pull-ups, 10 push-ups, 15 air squats

400m run

3 rounds of: 5 pul-ups, 10 push-ups, 15 air squats

200m run

2 rounds of: 5 pull-ups, 10 push-ups, 15 air squats


Reminder: All classes are canceled this Sunday in observance of Mother’s Day.

15 responses to “Friday, May 8 2015”

  1. Lauren says:

    Great job Erica, Adrienne and Casey!! You three always motivate me to go hard during strength!

  2. Mandee says:

    Looking good Erica, Adrienne and Casey! Nice KBS! 🙂

  3. Nathaniel says:

    Three dedicated bad to bone CrossFitters…Erica, Adrienne, and Casey bring the pain! Keep it up studs

  4. T.J. says:

    Love the pics great lockout at the top…….TV Arms after 11:30 for whoever want to see how football players get so big

  5. Josh Kennedy says:

    22:38 Rx’ed.
    Mikey brought in body armor to the 0500 class and made us all look like sissies!

  6. Andrew says:

    19:41 Rx’d

    I do not envy the afternoon classes…it’s going to be hot!!!

    • Josh Kennedy says:

      That is a stellar performance, your run times were a huge bonus this morning

  7. Justin says:

    17:48 scaled to row

  8. Eric says:

    20:11 Scaled to row and squats to bench

  9. George C says:

    A) Worked on 45lb strict pullups 1-3 reps

    B) 29:18 Rx

  10. Katie D says:

    5am was awesome, I definitely felt blessed on those runs without the brutal sun.. fantastic start to the day!

  11. Nathaniel says:

    A. Worked on butterfly chest to bar

    B. 22:51 rx

    Andrew Hand made a mockery of my effort and time. Nice work and great score Stud!!

  12. Clair says:

    Great WOD!! Thank you Daniel for the coaching on my butterfly pull ups! They were a lot easier to do in the WOD!! Thanks for the push as well!!
    27:06 Rx’d

  13. Mimi says:

    I suck at push-ups.

  14. Heath Sharp says:

    A) Chest to bar pullups

    B) 22:40 rx