W.O.D. Monday 2-13-2012

Congratulations to my Tough Mudder comrade, William Styles, for completion of the 12 mile obstacle course. But Monday is back to the grind. Todays workout will be a mixture of strength and work capacity. This will also revisit our snatch work and focus on extension for this one. Nobody should be leaning forward.

5 rounds for time:

9 Snatch Deadlifts

6 Snatch High Pulls

3 Snatches (115/75)

And congratulations for CrossFit Murphy and crew for their showing at the 2011 Garage Games in GA!

2 thoughts on “W.O.D. Monday 2-13-2012”

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Jama February 13, 2012 — 8:48 pm

4:30 class
Evan 35lbs at 6:40, easing him in.
Justin 85lbs at 10:52
5:30
Will 115lbs 11:41 after saturday Tough Mudder
Ben 115lbs 10:42
6:30
Jabo 115lbs 9:38
Doug 115lbs 9:47
Lauren 45lbs 6:48

William February 13, 2012 — 9:01 pm

Great workout to get loosened up after the tough mudder last Saturday. Goal for today was to just show up and work. Mission accomplished

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

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2 thoughts on “W.O.D. Monday 2-13-2012”