Monthly Archives: May 2012

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 →

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 →

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 →

“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 →

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 →

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

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 →

r All For Time: -150 meter kettlebell run (1.5/1) -40 KBS (1.5/1) -150 meter kettlebell run (1.5/1) -40 box jumps (24”/20”) -150 meter kettlebell run (1.5/1) -30 KBS (1.5/1) -150 meter kettlebell run (1.5/1) -30 box jumps (24”/20”) -150 meter … Continue reading →

1 Thessalonians 5:11  Therefore encourage one another and build one another up, just as you are doing. Proverbs 18:24 ESV  A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. ============================================================================ … Continue reading →

CrossFit FMS WOD: “The Chief“ Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Score = rounds completed for each of the 5 cycles. Each year … Continue reading →