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120401 Special Hours Today for “Murph”

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We will be open today for anyone who wants to perform "Murph", followed by "The Filthy 50", and finish up the day with "Nasty Girls".

 

Get to the shed quick, so you can be first in line… but don't drive too fast… it is April Fool's Day!!

 

 

 

3-13-12 009

 

crossfit.com

 

 

0 thoughts on “120401 Special Hours Today for “Murph””

  1. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  2. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  3. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  4. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  5. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  6. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  7. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  8. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  9. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  37. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  38. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  39. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  40. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  41. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  42. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  43. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  44. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  45. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  100. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  101. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  102. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  103. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  104. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  105. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  106. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  107. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  108. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  109. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  110. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  111. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  112. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  113. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  114. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  115. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  116. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  117. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

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