CrossFit Sweat Shop 5K Plus 12/5/09, just prior to the start of the men’s heat.

Just a reminder, starting this week there will be two additional class times:

Tuesdays 5:30pm – CrossFit Group Class
Thursays 5:30pm – CrossFit Beginners Class & Open Gym

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Friday’s WOD:

“Murph”

1 Mile Run
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

*partition the pullups, pushups, and squats however you choose

results:

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Saturday’s WOD:

800m Run
20 Pullups
20 Wall Balls
35m Single Arm Overhead Walking Lunge
10ea. Single Arm Clean & Jerk
15 Front Squats
20 Knees to Elbow
15 Burpees

*at some point during the workout, perform (1) 400m Row

results:

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