Saturday, 21/07/12

Saturday, 21/07/12

Look carefully at the following options available to you and try to come to the gym with a plan of attack. Of course further scaling options will be considered on an individual basis. As a rough guide the full workout should be manageable in the 40-50 minute range if you are a seasoned CrossFitter. If you are still developing the required capacity to get this done in that time frame then make a better choice.
For time:
1.6 km Run
100 Pullups
200 Pushups
300 Squats
1.6 km Run
Scaling options:
M1 – Murph partitioned (eg. 10 rounds of 10 Pullups, 20 Pushups, 30 Squats)
M2 – Half Murph
M3 – Half Murph partitioned


For time:
3.2km Run
REST 2 minutes
20 Squat Cleans (62.5/42.5kg)
20 Box Jumps (24/20″)
20 Overhead Lunge (20/15kg)
20 Box Jumps (24/20″)
20 Squat Cleans (62.5/42.5kg)
REST 2 minutes
3.2km Run
Scaling options:
H1 – Half Hidalgo
H2 – Half run, full reps
H3 – Quarter run, full reps
– Hang Power Snatch


  • Jim King
    Posted at 13:22h, 21 July

    Trent 49:36 Rx
    Ru 54:53 Rx
    Jim 65:22 Rx (10kg vest)
    “Murph” partitioned
    Annette 59 minutes of joy
    Arthur 57:17 (band pullups)
    Steve F 54:13 (band pullups)
    Half “Murph” partitioned
    Sue O 32:05 (g+o)
    Chris Bats 39:30
    Jon 36:20 (g)
    Jo J 39:17 (r, lunges)
    Patrina 34:41 (b)
    Jo D 48:11 Rx
    Lana 50:11 (32.5kg)
    Leah 44:40 (15kg sc, 10kg lunges)
    April 54:38 Rx
    Jo G 55:30 Rx
    Jeff 71:21 (bj/stepups)
    Jess 47:11 Rx
    Pip S 52:03 Rx
    Jono 55:05 (50)
    Half run “Hidalgo”
    Kath 40:25 (35kg sc)
    Kim 36:31 (20kg fs, 10kg lunges)
    Sarah R 43:40 (25kg sc, 10kg lunges)
    Quarter run “Hidalgo”
    Kelly 20:45 (25kg sc)
    Minh 31:39 (15kg sc, 5kg lunges)

  • Sue O
    Posted at 14:16h, 21 July

    Fantastic effort everyone – congrats Trent in smashing your previous time – what a champion 🙂

    • Jo D
      Posted at 17:06h, 21 July

      I love the saturday sessions!! Great work everyone, lots of fun today.:)
      The three Murph’s smashed it!!!
      Looking forward to the next big workout.

    • Kat
      Posted at 17:14h, 21 July

      Great work everyone. You’re braver than me 🙂

  • Annette
    Posted at 16:02h, 21 July

    He he, nice one Jimmy, i meant to write ‘joy’ ;o)

  • Trent
    Posted at 20:09h, 21 July

    Top effort everyone in grinding these WOD’s out!
    Jeff – well done sticking with that one mate.

  • David C
    Posted at 18:36h, 22 July

    33.17 half Murph, Rx. Missed out on the fun yesterday, so give it a go this arvo! Awesome workout!

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