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Wednesday, 11 January 2012 / Published in WOD2

Wednesday 1.11.12

One round consists of:

1 Handstand Push Up
1 Strict Chin Up
3 Handstand Push Ups
3 Strict Chin Ups
5 Handstand Push Ups
5 Strict Chin Ups

5 rounds for time:

Strength: Back Squat 3-3-3-3-3

We do apologize for the website being down.  We have been working diligently to get it back up.  Thank you for your patience.

WOD with GOD

Franks Strength-Video

Rich Froning Jr. prepares for the CrossFit/USAW Weightlifting Open – video [wmv] [mov]

Paleo-friendly tips for carb-lovers

Have any friends or family members interested in trying CrossFit in the new year?  CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots available).  There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm. If you refer a friend or family member that begins a membership, then you get your next month 50% off!

Schedule Changes effective today:

Monday-Wednesday-Friday
8:15-9:15am CrossFit WOD-This will take the place of the 9:00am WOD.  Saturday will stay normal schedule.

Tuesday/Thursday 6:00am will be discontinued until further notice.

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”~George Matthew Adams

21 Comments to “ Wednesday 1.11.12”

  1. Nikol Watson says :
    January 11, 2012 at 6:27 pm

    8:50

  2. Megan Swanson says :
    January 11, 2012 at 6:28 pm

    9:07 (15lb plate & abmat HSPU)

  3. Zack O. says :
    January 11, 2012 at 7:57 pm

    12:39
    100 sit ups
    100 push ups
    120 air squat
    out of town (hotel room work out)

  4. Amanda Johnson says :
    January 11, 2012 at 8:40 pm

    8:50(with 25lb plate and ab mat/blue band)

  5. Zack Lovingood says :
    January 11, 2012 at 8:42 pm

    15:40
    BS: 275×4/300×1

  6. Kev says :
    January 11, 2012 at 8:51 pm

    10:52 (box HSPU, green band chin ups)
    115 BS

  7. Tamala says :
    January 11, 2012 at 8:53 pm

    9:55 (box HSPU)
    115 BS

  8. Kim J says :
    January 11, 2012 at 9:02 pm

    10:05
    115 BS

  9. Ray Gutierrez says :
    January 11, 2012 at 9:24 pm

    9:58
    Bs 345/345/355/365/365

    power clean 135 1-10

  10. Penny J says :
    January 11, 2012 at 9:37 pm

    9:58
    BS 125 x 5

  11. Cable says :
    January 11, 2012 at 10:09 pm

    12:22 (25lb DB shoulder press)
    BS – 135/140/140/140/140 Holy Moly………lol

  12. Tia says :
    January 11, 2012 at 10:20 pm

    BS 140/150/155/160/165
    WOD: 12:40 (red band, box HSPU)

  13. John J says :
    January 11, 2012 at 10:38 pm

    16:46 (weighted PU) 210 BS

  14. Erik Laney says :
    January 11, 2012 at 10:41 pm

    9:58
    BS 365/375/375/385/405/405 x 1

  15. Jenni says :
    January 11, 2012 at 10:54 pm

    12:56 BS 175×2, 180×1, 190×2

  16. Julia Hall says :
    January 11, 2012 at 11:01 pm

    11:38. (I think). (box HSPU and green band chin ups)

  17. Julia Hall says :
    January 11, 2012 at 11:03 pm

    Back squat 105 lb for 3 rounds and 110 lb for 2 rounds

  18. ashley smith says :
    January 11, 2012 at 11:25 pm

    BS 195, 205, 210, 215, 220
    WOD= Around 12 or 13

  19. Matt G says :
    January 12, 2012 at 12:14 am

    13:18 w vest
    Bs: 305/315/315/320/320

  20. Shawn J says :
    January 12, 2012 at 12:02 pm

    13:38

  21. Thursday 2.16.12 | Crossfit Murphy says :
    February 15, 2012 at 10:14 pm

    […] Compare SWOD loads to 1.11.12 […]

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