Running Fran?? Happy Birthday Murph!!

Brad helps the Roswell PD, Johns Creek PD, Milton PD, Alpharetta PD & Marietta PD learn how to squat properly.


For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

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  1. Happy Birthday Murph!
    Did you guys see the Regional WOD’s? Crazy!

    • Ethiopian StewSuper yummy stew with a spicy kick!Berbere paste: (use whole spices if you have them)1 Tbs red ppeepr flakes1 Tbs paprika1 tsp cumin1/2 tsp coriander1/2 tsp nutmeg1/2 tsp turmeric1/2 tsp black ppeepr1/2 tsp allspice10 cardamom pods8 cloves1 clove garlic1 thumb size piece gingeroilStew1 yam peeled, cut in 1″ pieces1 onion sliced1 red ppeepr cut in 2″ pieces1 can whole tomoatoes1 can beef broth (I usually use almost a whole box though… watch out a lot of broths have sugar)1lb +/- stew meat3/4 C collard greens or spinach1/2 C peanut butter ( used almond/cashew butter that I made in my food processer)Berbere paste: grind spices in coffee grinder, set aside. Add ginger, garlic and oil to grinder, blend until ginger and garlic are finely chopped. Mix with spices, adding oil if needed. Stew: In a large pot brown beef and onions. Add tomatoes, broth, peanut butter. Heat until peanut butter is blended. Add yam, red ppeepr, 1/2 of berbere paste, simmer 30-40 minutes (the longer you cook the more tender the beef). Add remaining paste to taste and greens. Cook 10 minutes more.

  2. Can we do event 4 tomorrow? It looks like OPT.
    Love that there’s a good mix of cardio and heavy weight.
    Good job Murph, Em and Spider today.
    I think I’m drunk off the crossfit drink because they all look hard but fun to try. (If you split event 6 into different wods on different days).