WOD 09-16-2013

Mini Murph
For Time:
Run 800 M
50 Pull Ups
100 Push Ups
150 Squats
Run 800 M

Split the pull ups, push ups and squats any way you want. 30 Minute cut off.

Thanks to everyone who came out Friday night to the CFR team challenge. We had a huge crowd on hand. It was a great event. Everyone competed hard and showed support for each other. It really was the embodiment of CFR.
I think at least 85% of the competitors hit a new PR on their deadlift. It was a great night.

A special thanks goes out to all the judges who volunteered their time. Without their help, we wouldn’t have been able to have the competition.


  1. Thanks for putting on such a fun event Kyle and Alima!

  2. As always – Friday night was FIRST CLASS! You guys knocked it out of the park! The WODs were incredibly challenging but fun and very well organized. I’m so proud to be part of the CrossFit Rebellion Family!

  3. I think next years competition should have a twerk off included somewhere in the mix…maybe after the beer…

  4. I would have hung around if I had known there would be twerking…