News Archive
News Archive - December-2011
Today we meet another of the CrossFit 'heroes' (some of us met him back in March)
‘Murph’
In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005
- Run 1.6k
- 100 Pull up
- 200 Push up
- 300 Squat
- Run 1.6k
Partition the pull ups, push ups and squats as required. (eg 5 pullups, 10 pressups, 15 squats x 20 sets)
Partnering up, threes, even fours is an option for this workout, as is individual 1/2 Murph or even 1/4 Murph.
GYM CLOSED ON MONDAY
Strong weighted pullups last night - Pou with 41.5kgs x 3 reps
Skill: Gymnastics - Ring work, L sits, handstands, headstands etc
WOD:
Handstand Pressups
Squat Cleans (50/35)
Burpees
21 - 15 - 9 reps For Time
GYM CLOSED MONDAY
HAPPY 18th BIRTHDAY TIGGA
Rory at the bottom of his 80kg snatch, he went on to add a 120kg clean and jerk to make the top total of 200kgs in our first OLYMPIC LIFT TOTAL yesterday. Jake (197.5) and Lucas (195) were just shy and Trace (97.5) and Ness (92.5) are nudging the magic 100kgs on the ladies side.
Well done to everyone who took part, it's good to know where you are at and where you can aim from here.
Strength: Weighted pullups 4 x 3 reps
WOD:
Run 400m
10 Overhead Squats (40/25)
20 situps
4 rounds for time