Tue 11/17/09

By November 16, 2009CFMC Blog Archives
DTR_3229 Here I am a year or so ago getting ready to get my WOD on at CrossFit Marina in Huntington Beach, CA. Steve and Denise Serrano are great people and great trainers, and their box is awesome. This photo was the first time I visited there. The second time I went Steve put a 20lb. vest on me, smiled, and then said, “Murph. 3-2-1-GO!” If you ever find yourself in Huntington Beach drop in and say hello. And then tell Steve you’ve never done Murph with a vest. I dare you.

Today’s WOD:

3 Rounds for time:

  • 1 Bear Complex (7 rounds of the following sequence: Power Clean, Front Squat, Push Press, Back Squat, Push Press – rules for the movements can be found by watching the video.)
    • 1st round – 95 lbs.
    • 2nd round – 115 lbs.
    • 3rd round – 135 lbs.
  • 400m Run
  • 25 Pullups
  • Tai

    Holy crap – who programmed THIS hell?

    Oh yeah…it was me.

  • Dan

    What did we do to deserve this??

  • Tai

    Everyone shows their love in different ways, Dan. As far as you are concerned, this isn’t one of them.

    And don’t forget your 100 burpee warmup today… 🙂

  • jeff

    it was a lot of fun!!! hard, but good.

  • Oliver

    I wanted to do this so bad, was forced to go to family night to watch my 2 year old niece and 5 year old nephew “preform.” Please make tomorrow just as nasty! I feel left out!