Thank you for those who came and experienced MURPH.  Todays WOD will be a little more simple and quicker paced.  WOD first with:

On the minute MedBall Shuttle runs for 12 min.  During the rest period after your shuttle you will be required to hold a plank until it is time to run again.  This will teach you to breathe while under tension.

Post WOD, Strength work: 3 – 3 – 3 – 3 – 2 – 2 – 1 – 1 Weighted dips

Jabo beaded a little kettlebell. Nice!

8 replies on “W.O.D. Friday 2-17-2012”

  1. Felt very much like I didn’t want to go back to the gym after taking a week off. What a workout to come back on! When I heard what it was going to be, (I ain’t gonna lie) I started whining a bit. Decided to put my game face on and go anyway. Sometimes that’s the hardest part! Once I got there and the countdown started, I found that I had what it took to do that thing: MURPH! By the time I left, I was feeling pretty good about what I had accomplished (yet again). I am happy to have come away with a 48:45. Thanks to the paleo challenge, I have lost 5+ lbs, 1/2″ from my thigh, 2 1/4″ from my waist and 3 1/2″ from my hips!

  2. Yay! Completed my first CrossFit 2232 workout today! Thanks Jama for the great introduction. It was also great to meet the other CF warriors!

    1. Hope to have you in more classes. We really are developing a great community of hard working and caring crossfitters. I’ll be the first to say it. How come you get a real face? Although, I’m partial to my beat up purple head.

    2. Nice pic Terry! Change Jama’s head to the big orange troll/monster from big trouble in little china….. Since he pointed out first! Lol!

      And it was great meeting you today too!!!!

  3. Today was fun…. Can’t wait until next time…. Maybe THEN Will might get a little closer to catching me 🙂

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