January, 2012 // Posts published in January, 2012

31 Jan Posted by Bill in WOD | 2 comments

SKILLZZZ and DRILLZZZ…

Warm-up: 50 Diamond Push-ups,50 Dive bombers, 500M row Seven rounds for time of: 165 pound Front squat, 7 reps 7 Chest-to-bar pull-ups

30 Jan Posted by Bill in WOD | 8 comments

Murda!! Lock it out…NICE BOOTS!

Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Compare to 111022. **************************THE BILL$ REPORT******************** Congrats to JV..winner of the FB check-in contest. Your t-shirt awaits you. Battle of the Badges this Saturday!! All athletes must sign up no later than Friday 5pm. There will be a 10$ spectator fee. Also, ...

29 Jan Posted by Bill in WOD | Comments

It’s Sunday and you ain’t got $hit to do! Come to open Gym 9am-12pm!

28 Jan Posted by Jmurda in WOD | 6 comments

30 Something. Dirty Something.

30 strict pull-ups 30 overhead squat 75/45 30 burpees 30 power snatch 75/45 30 med ball cleans 30 man makers 55/35 30 med ball cleans 30 power snatch 75/45 30 burpess 30 strict pull-ups Pre-WOD: Dynamic warm-up **************** The Murden Report************** Get yourself registered for the CrossFit Games Open! EVERYONE can and should do it; ...

27 Jan Posted by Jmurda in WOD | 3 comments

Final day for the check-in contest!

Three rounds for time of: Row 1000 meters 45 pound Thruster, 50 reps 30 Pull-ups Pre-WOD: Mobility **************** The Murden Report************** Get yourself registered for the CrossFit Games Open! EVERYONE can and should do it; It’s not just for elite athletes. http://games.crossfit.com/ *********** Have you been stalking our socks? Sweating our shirts? Here’s your chance ...

26 Jan Posted by Jmurda in WOD | 3 comments

Elizabeth: the Greek translation of the Hebrew name Elisheva, meaning “God’s promise.”

“Elizabeth“ 21-15-9 reps of: Clean 135 pounds Ring dips Pre-WOD: Strongman warm-up **************** The Murden Report************** Get yourself registered for the CrossFit Games Open! EVERYONE can and should do it; It’s not just for elite athletes. http://games.crossfit.com/ *********** Have you been stalking our socks? Sweating our shirts? Here’s your chance to snag FREE CrossFit A.C.T. ...