“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Dibo tackles “Fran” for the first time.
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
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Pre 5k sunrise 2/8/09. Photo by Tom Martin.
“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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“Thursday Surprise”
No posted WOD means no mental preparation.
Constantly varied means you will not always have time to prepare for what lies ahead. Show up and get in to it.
IWCOBTAMD
The goal of CrossFit is Increased Work Capacity Over Broad Time And Modal Domains. What does that mean to you? To me it means dead lifting when I don’t want to, running a 5k, mile, quarter mile or 100 meter dash fast. It means jumping high, handstanding freely, muscling up on bars and rings. It means being fit and healthy without a mirror telling me how fit or healthy I am. It means learning new skills daily and applying them…not strictly physical skills but mental and emotional coping mechanisms as well. The CF protocol forces the individual to be responsible for their own actions. You find your own walls and either break through them or back off and wish you had. You vs. You.
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For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
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