WOD
Saturday 5.19.12
Posted on 18. May, 2012 by CrossFit Murphy in WOD2
5 rounds for time of:
10 Dynamic Push Ups
35 Double Unders
Strength: Dynamic Close Grip Bench Press 5-5-5-5-5
Do I Really Need 48-72 Hours Between Workouts?-Lift Big, Eat Big
“Enjoy the little things, for one day you may look back and discover they were the big things.”~Kegz
Post your Comment (0)Friday 5.18.12
Posted on 17. May, 2012 by CrossFit Murphy in WOD2
For time:
Run 1 Mile (MHS Loop)
21 Curtis P’s (95/65)
Strength: Perform 3 Front Squats + 6 Back Squats every 3 minutes for 9 minutes (3 rounds).
SWOD should be 90-95% of Front Squat 3 rep max HERE
A Day In The Life Of Rich Froning-Video
How Do You Spend Your Days?-CrossFit Lisbeth
How to Increase Your Bench Press, Working Out Sore, and Are Dietary “Cheat Days” OK?
“The chains of habit are generally too small to be felt until they are too strong to be broken.”~Samuel Johnson
Post your Comment (13)Thursday 5.17.12
Posted on 16. May, 2012 by CrossFit Murphy in WOD2
As many rounds and reps as possible in 12 minutes of:
2 Deadlifts @ 65-70% of 1 rep max
6 Handstand Push Ups
10 Knees to Elbows
1 Rope Climb
The Evolution Of The CrossFit Games
Ten Ways To Blunt Your Athletic Potential
The 17 Commandments of Rowing-My Journey From Hate To Happiness
Why We Are Missing Out On Real Life
Fat Forecast Disaster-Diet Doctor
When The Lights Go Out, The World Eats Junk
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.~1 Corinthians 10:13
Post your Comment (11)Wednesday 5.16.12
Posted on 15. May, 2012 by CrossFit Murphy in WOD2
“Team WOD Wednesday”
Teams of 4 work to complete max reps of the following in 14 minutes:
200 M Buddy Carry (2 people working)
Max Reps Burpee Box Jumps (24/20)
Max Reps DB Power Snatch (Alternating Arms Ground to Overhead)
Team members may only rotate exercises after the 200 M buddy carry is complete.
Upon completion of the 14 minutes, each team will have 7 minutes to work up a max load clean (power or squat) as a team. Each team will receive one 45lb bar and one 35lb bar.
Post team totals and team loads to comments.
HBO Films Must Watch-The Weight Of The Nation
CrossFit Games Regionals-World Record Footage
39 Ways To Not Be Like Everyone Else
Delight yourself in the LORD and he will give you the desires of your heart.~Psalms 37:4
Post your Comment (6)Tuesday 5.15.12
Posted on 14. May, 2012 by CrossFit Murphy in WOD2
For time:
Run 800 meters (2 x 400)
10 rounds of:
10 Pull Ups
10 Dips (Ring or Bar)
Run 800 meters (2 x 400)
Strength: Bench Press 1-1-2-2-2 @ not to exceed 95% of 1 rep max (resting 2 minutes between each set)
Row 2k + 50 Pistols + 30 Hang Power Cleans (225) WOD Demo at Regionals
Hey Ladies, What Is Your Body Image?
400 Percent-Sport-Specific Training For Children-Jeff Martin
Only The Strong Surive: Lift To Live Longer-Yahoo
Paleo Pregnancy-How Caveman Cuisine Benefits You And Your Baby
How Your Goals Are Shaped By Your Environment
“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”~Andrew Carnegie
Post your Comment (18)Monday 5.14.12
Posted on 13. May, 2012 by CrossFit Murphy in WOD2
3 rounds of:
Max reps of each in 45 seconds/rest 15 seconds of:
Push Press (135/95)
Split Jumps
Push Ups
Double Unders
Front Squats (135/95)
Post total reps to comments.
Strength: Back Squat 1-1-1 (find a new 1 rep max)
Take a few minutes and listen to “American Dream” by Casting Crowns
“Why We Watch” from the 2012 Reebok CrossFit Games.
Dan Bailey sets world record on Diane in Central East
Rich Froning sets world record on Event 2 in Central East
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”
Post your Comment (21)Sunday 5.13.12
Posted on 12. May, 2012 by CrossFit Murphy in WOD2
Rest Day
Happy Mother’s Day!!
Post Your Comment (1)Saturday 5.12.12
Posted on 11. May, 2012 by CrossFit Murphy in WOD2
For time:
10-8-6-4-2 reps of:
Left arm snatch (53/35)
Left arm thruster
Left arm swing
Right arm snatch
Right arm thruster
Right arm swing
Perform a 30 yard prowler push (180/120) to begin each set.
Strength: 3 rounds of max tire flips in 2 minutes
Live Jumbotron Coverage Of The Central East Regionals This Weekend
2011 CrossFit Games Will Air Again This Weekend On ESPN 3
Rules Of Rebellion-Nerd Fitness
CrossFit And The Power Of Community
Paula Deen Sponsors .05K Walk For Diabetes Research
“There is a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses, only results.”~Kenneth Blanchard
Friday 5.11.12
Posted on 10. May, 2012 by CrossFit Murphy in WOD2
For time:
Row 2k
50 Box Jumps (24/20)
20 Hang Cleans @ 75% of 1 RM (power or squat)
Strength: 1 Snatch every minute on the minute for 10 minutes
Competitors: 1 Snatch and 20 Double Unders every minute on the minute for 10 minutes
Fixing Common Rowing Errors with Shane Farmer-Video
The Reverse Muscle Up-Beast Skills
Nothing LIke Deadlifts And Burpees-Video
Making Off Season Strength Gains
15 Techniques to Improve Our Listening
“Our lives are not determined by what happened to us, but how we react to what happens, not by what life brings us but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.”
Thursday 5.9.12
Posted on 09. May, 2012 by CrossFit Murphy in WOD2
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Air squats
Compare to 1.2.12
Strength: Bench Press 2-2-2-2-2 (resting 2 minutes between each set)
2011 Reebok CrossFit Games Will Air This Weekend, Check Schedule Here
Night Eating Syndrome-Mark’s Daily Apple
Impossible Is Nothing-Video
Epic Failures -Video
“Friendship isn’t about whom you have known the longest… It’s about who came, and never left your side.”~Author unknown
Post your Comment (14)Get Started
Our next Foundations Class Begins Saturday, June 2 at 10:30am.
