WOD 28 Aug (AM)

28 Aug

Did you have a good Bank Holiday? Well welcome back, because it’s Murph today *maniacal laugh*. Sometimes you just need a good chipper to kick start you back in.


Metcon: ‘Murph’ – run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile

Foundations 8am

Strength: snatch 3-3-3-3-3

Strength/skill: handstands

Metcon: ‘Mini Murph’ – run 800m, 40 pull ups, 80 push ups, 160 squats, run 800m

Links and News and Things…

Some tips for budding Olympic weightlifters, that also apply to CrossFitters generally.

Advice from Gymnastics WOD on improving the movement pattern on pull ups.

The girls are taking over the gym again. WonderBar returns Saturday 15 September.


2 thoughts on “WOD 28 Aug (AM)

  1. Thanks Chris, that was fun – 45:16 with no weighted vest, pullups/pushups/squats done consecutively – probably should of broke them up.

  2. This was HORRIBLE but in a really good way, after I got over the whole feeling really sick and not being able to lift my arms to wash my hair I think I quite enjoyed it!

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