Monthly Archives: May 2012

WOD 6.1.12

CrossFit FMS WOD: “Karen” 150 wallballs (20/14) ============================================================================ Team FMS WOD: BB Gymnastics 7X1 Clean & Jerk @ 90% – rest 60-80 sec. Strength Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest … Continue reading

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WOD 5.31.12

CrossFit FMS WOD: Part 1.) 12 minutes to work up to a heavy but not maximal Power Clean & Jerk. Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be … Continue reading

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WOD 5.30.12

CrossFit FMS WOD: Strength: Overhead Squat 3-3-3-3-3 Conditioning: 10 minute AMRAP 20 kettlebell swings 20 push-ups ============================================================================ Team FMS WOD: BB Gymnastics 1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk. … Continue reading

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WOD 5.26.12

“Murph” 1 Mile Run to Start 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run to Finish For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or … Continue reading

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Post Murph Party (Fiesta De Murph 2012)

The First Annual “Fiesta De Murph”! Mr. and Mrs. Greg Golden request the honour of your presence at the first annual Fiesta De Murph Saturday, the twenty-fifth of May two thousand twelve at seven o’clock in the evening at the Golden … Continue reading

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WOD 5.25.12

CrossFit FMS WOD: Strength: Rack Jerk: 1-1-1-1-1-1-1 Conditioning: 10 minute AMRAP:  Double Unders EMOTM: 5 burpees  

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Three Announcements!

Hey you guys! It’s a great day to be a Christian CrossFitter… ANNOUNCEMENT #1: Memorial Day Murph is just days away! If you haven’t registered yet then you still can! Just go to http://www.memorialdaymurph.com and follow the instructions under the “register” … Continue reading

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