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Friday, November 18 2022

Posted by Mandee on November 17, 2022   |   18 Comments

 

 

Roxanne Song Warm-up

*Everytime they say Roxanne perform a burpee*

Sumo-Deadlift   E3MOM

5 sets x 5 reps

Team WOD

12 Rounds For Time: (24min cap)

3 Over the Bar Burpees

6 Barbell Push-ups   MRX Push-ups
9 Sumo Deadlifts   185/125   RX+225/155   MRX135/95

12 WallBall Shots   20/14lbs to 10/9   MRX 20/10 to 9’


*One person works and completes a round, one person rests and then switch*

Core Development

24 Windshield Wiper on Bar or lying on floor

48 Flutter Kicks (single count)
24 Hip Extensions
24 Reverse Hypers

24 Hollow Rocks
24 Superman Arches

 

 

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FREE Nutrition Class

Saturday, November 19th @ 10AM

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Open Prep Open Gym

Saturday, November 19th @ 11AM

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18 responses to “Friday, November 18 2022”

  1. CJ says:

    Man – I been watching Paul and Murphy. They been working hard and you can tell, they’ve been doing real good.

  2. Adela Faust says:

    Great picture of two awesome athletes!

  3. Flying J says:

    Classic- don’t get no better than Father-Daughter bonding on the ERG. Strong.

  4. Nathaniel says:

    Two of the very best. Murph and Paul represent a lot of good. The McCrary family is second to none and these two are two peas in a pod. A wonderful father daughter duo for a tough team WOD. Love em both like family and glad they share time with us at CFHSV. You too rough Murph and you perfect Paul.

  5. Mandee says:

    Too many good things to say about these two. I love them like family. And I love seeing them show up and throw down together. They’ve got a special bond, and they most definitely make a great team. Keep rolling, Murph and Paul…😊

  6. Hal says:

    Couleurs by M83

    A. Complete

    B. 315 across

    C. 12:48 @ 225 with Kyle (225) and Travis (185)

  7. Bo says:

    A: ✅ burpees
    B: 275-315
    C: 13:11 rx w Bill

  8. Clair says:

    Love these two great people and athletes! The whole McCrary family are pretty special people!
    A. 135
    B. 22:23 rxd with Daniel Cooper

  9. Duke says:

    315-325-335-345-355
    15:43@225 with the sweetest girl in the world

  10. Bradley says:

    The McCrary family is as good as gold. Paul and Murphy are the best. It’s a good thing Murph is around to keep Paul in line.

    A. 365 across

    B. 8:59 Rx+ with Mo

  11. Lupo says:

    315-315-315-345-345

    12:59 rx+ w/ Brandon

  12. Jason Morgan says:

    Two of the best! Humble as they come… Paul know’s how to bring out the best!

    Threw down with Champ today.

    A. 275-295-315-315-315
    B. 12:33 Rx+

  13. Justin says:

    Awesome picture of two great people
    315-315-315-335-335
    11:19 rx with Eugene

  14. Nathaniel says:

    9:22 rx+ teamed up with my girlfriend, homegirl, bestie, babies momma, and wifey Mandee

  15. Alex says:

    295-325-345-345-345
    10:44@225 with JoMo@185

  16. Bailey says:

    A. 285 then 300 across
    B. 10:30 w/ my mans😍

  17. Cherokee says:

    10:30 Rx with Bailey – Bailey used same weights and went much faster than me 🙃