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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Man – I been watching Paul and Murphy. They been working hard and you can tell, they’ve been doing real good.
Monday’s 5×5 push press @ 195 across
12:33 @ 225 w/ JaMo, traditional deadlifts for me
Great picture of two awesome athletes!
Classic- don’t get no better than Father-Daughter bonding on the ERG. Strong.
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.
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…😊
Couleurs by M83
A. Complete
B. 315 across
C. 12:48 @ 225 with Kyle (225) and Travis (185)
A: ✅ burpees
B: 275-315
C: 13:11 rx w Bill
Love these two great people and athletes! The whole McCrary family are pretty special people!
A. 135
B. 22:23 rxd with Daniel Cooper
315-325-335-345-355
15:43@225 with the sweetest girl in the world
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
315-315-315-345-345
12:59 rx+ w/ Brandon
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+
Awesome picture of two great people
315-315-315-335-335
11:19 rx with Eugene
9:22 rx+ teamed up with my girlfriend, homegirl, bestie, babies momma, and wifey Mandee
295-325-345-345-345
10:44@225 with JoMo@185
A. 285 then 300 across
B. 10:30 w/ my mans😍
10:30 Rx with Bailey – Bailey used same weights and went much faster than me 🙃