WOD 2/12/09

CrossFit prayer

Hold on, let me fix my hair before I slay these pull-ups

Glad that's over!

"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.

1/2 "Murph"
800M run
50 pull-ups
100 push-ups
150 squats
800M run

1/4 "Murph"
400M run
25 pull-ups
50 push-ups
75 squats
400M run

Choose which one you are going to do. Most of you are capable of the 1/2 but the 1/4 is there for those of you that need it.

Arnold: 51:55 [flak]
Arron: 53:22 [flak]
Mike: 64:16 [flak/10lbs?] Mike's first group WOD!
Steve: 46:23
Ian: 53:37
Jeremy: 64:12 (No mods! Hell yes Jeremy!)
Nina: 17:13 (mod: 1/4 murph, jumping, knees)
Terry: 32:22 (mod: 1/2 murph)
Corene: 27:15 (mod: 1/2 murph, jumping) You better get back to your good push-ups Corene!
Jody: 24:43 (mod: 1/2 murph, jumping, knees?)
Dave: ? (mod: 1/2 murph, 100 DU's for each run)
Todd: 39:32 (mod: 1/2 murph, jumping)

You guys kicked ass tonight! Thanks for training with us Mike - see you soon.