Tuesday 11.21.17

5 rounds of:

Every minute on the minute complete:

Minute 1-15 Bench Press reps (135/95)
Minute 2-Row for Max Cals
Minute 3-Max Ab Mat Sit Ups
Minute 4-200 M Run
Minute 5-Max Double Unders

In November 2009, Dona Adams was diagnosed with Stage III Infiltrating Ductal Carcinoma (IVC) breast cancer.  A lump in her breast had grown to 14 centimeters.  To shrink the cancer before surgery, Dona first went through four rounds of chemotherapy followed by a radical mastectomy.  This led to another three rounds of chemo and 36 rounds of radiation.

In September 2010, Dona was in remission.  Today, seven years later, Dona is a proud of member of the Breakfast Club at CrossFit Murphy.  She comes in everyday with a positive attitude and a willingness to fight the WOD no matter how long or how hard it is.

The basketball team at Murphy High School will be playing in a Coaches vs Cancer game at UNC-Asheville on Saturday November 25th.  They have chosen Dona to be their home town hero. On Wednesday November 22nd, we will have a special WOD that will recognize Mrs. Dona Adams and her fight against Cancer.  Everyone is welcome to come join us for a hero type workout and any donations that you want to make to help fight this horrible disease will be gladly accepted.  We are so blessed to be a part of this special family at CrossFit Murphy and want to say thank you to all the people who make our community so special.

“When you wish someone joy, you wish them peace, love, prosperity, happiness…all the good things.”~Maya Angelou

Monday 11.20.17

As many rounds and reps as possible in 17 minutes of:

55 Wall Balls (20/14)
35 Toes to Bar
20 Power Cleans (135/95)
5 Legless Rope Climbs

“Fall, temperatures, fall, fall!  Let the weather mellow and the year fall into peacefulness.”~Terri Guillemets

Sunday 11.19.17

Rest Day

Saturday 11.18.17

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-60′ Sled Pull
-Row Max Cals (switch every 10 Cals)
-10 DB One Arm Snatches (alternating)
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minutes between movements.

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“The great enemy of achievement is a schedule already full.”~Robert Brault

Friday 11.17.17

6 rounds of:

Every minute on the minute complete:

Minute 1-7 Back Squats
Minute 2-3 Front Squats
Minute 3-12 Toes to Bar

Use the same load for Back Squat and Front Squat.  Post load to comments.

Compare to HERE

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

Thursday 11.16.17

As many reps as possible in 12 minutes of:

600 M Run
30 Power Snatches (135/95)
Max Muscle Ups in the time remaining

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

Wednesday 11.15.17

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Bench Press reps
10 Goblet Squats
25 Double Unders

Partners will alternate movements to complete each round. Partner 1 performs 7 Bench Press reps…Partner 2 performs 10 Goblet Squats.  Partner 1 performs 25 Double Unders (1 round complete).

“My grandfather once told me that there were two kinds of people: those who do the work and those who take the credit.  He told me to try to be in the first group; there was much less competition.”

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