WOD

Saturday 11.29.14

Posted on 28. Nov, 2014 by in WOD2

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“Deck of Cards”

Diamonds-200 M Run
Spades-Bench Press
Hearts-KB Swings
Clubs-Box Jumps (24/20)

Jokers-50 Wall Balls (20/14)

Each team of 2 athletes will recieve on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.   Face cards are worth 10 and Aces are worth 11.

“It is our attitude at the beginning of a difficult task which, more than anything else, will affect It’s successful outcome.”~William James

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Friday 11.28.14

Posted on 27. Nov, 2014 by in WOD2

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“Blind Date”

You don’t know what you get until you show up!!

“The difference between who you are and who you want to be…is what you do.”

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Thursday 11.27.14

Posted on 26. Nov, 2014 by in WOD2

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Happy Thanksgiving!!

Thanksgiving Schedule:

-Thursday, November 27th-Closed
-Friday, November 28th-No Morning Classes…Regular Schedule 4:30 and 5:30
-Saturday, November 29th-Regular Schedule

Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all. Wealth and honor come from you; you are the ruler of all things. In your hands are strength and power to exalt and give strength to all. Now, our God, we give you thanks, and praise your glorious name.~1 Chronicles 29:11-13

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Wednesday 11.26.14

Posted on 25. Nov, 2014 by in WOD2

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Teams of 2 complete the following for time:

600 M Plate Carry (45/25)
75 Burpees
100 KB Swings
200 Push Ups (deload)
100 KB Swings
75 Burpees
600 M Plate Carry (45/25)

Only one partner working at a time during movements.  Both partners will perform each 600 M Run together each carrying their own plate.

1) 50 Toes to Bar not for time

Community=Cure-Mark Hyman-Video

Thanksgiving Schedule:

-Wednesday, November 26th-Regular Adult Schedule with NO CrossFit Kids
-Thursday, November 27th-Closed
-Friday, November 28th-No Morning Classes…Regular Schedule 4:30 and 5:30
-Saturday, November 29th-Regular Schedule

Give thanks to the LORD, for he is good; his love endures forever.~Psalm 107:1

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Tuesday 11.25.14

Posted on 24. Nov, 2014 by in WOD2

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“Kelly”

5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to 1.28.13

This Is Exactly What Happens When You Start Doing CrossFit

Using Holidays Cheats To Stay JACKED-Lift Big, Eat Big

Thanksgiving Schedule:

-Wednesday, November 26th-Regular Adult Schedule with NO CrossFit Kids
-Thursday, November 27th-Closed
-Friday, November 28th-No Morning Classes…Regular Schedule 4:30 and 5:30
-Saturday, November 29th-Regular Schedule

“A thankful heart is not only the greatest virtue, but the parent of all the other virtues.”~Cicero

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Monday 11.24.14

Posted on 23. Nov, 2014 by in WOD2

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Complete the following:

As many rounds and reps as possible in 4 minutes of:

3 Power Snatches (135/95)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

6 Power Snatches (115/80)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

9 Power Snatches (95/65)
20 Double Unders

1) 5 rounds not for time of:

1 Sumo Deadlift (NTE 85% of 1 rep heavy single)
1 Strict Pull Up
1 Sumo Deadlift
3 Strict Pull Ups
1 Sumo Deadlift
5 Strict Pull Ups

Thanksgiving Schedule:

-Wednesday, November 26th-Regular Adult Schedule with NO CrossFit Kids
-Thursday, November 27th-Closed
-Friday, November 28th-No Morning Classes…Regular Schedule 4:30 and 5:30
-Saturday, November 29th-Regular Schedule

Let us come before him with thanksgiving and extol him with music and song.  For the Lord is the great God, the great King above all gods.  In his hand are the depths of the earth, and the mountain peaks belong to him.  The sea is his, for he made it, and his hands formed the dry land.  Come, let us bow down in worship, let us kneel before the Lord our Maker;  for he is our God and we are the people of his pasture, the flock under his care.~Psalm 95-2-7

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Sunday 11.23.14

Posted on 22. Nov, 2014 by in WOD2

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Rest Day

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Saturday 11.22.14

Posted on 21. Nov, 2014 by in WOD2

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For time:

Run 1 Mile (MHS Loop)
Row 1000 M
50 Double Unders

Bulking In A Bind-CrossFit Football

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”~Andre Gide

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Friday 11.21.14

Posted on 21. Nov, 2014 by in WOD2

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For time:

10 Shoulder Presses (115/80)
15 Front Squats (115/80)
20 Push Presses (115/80)
25 Overhead Squats (115/80)
30 Push Jerks (115/80)
35 Thrusters (115/80)

Rx’d+ (135/95)

Complete 4 burpees every minute on the minute before moving onto the barbell.  The workout begins with 4 burpees.

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Compare and add load to HERE

“Even when you’ve played the game of your life, it’s the feeling of teamwork that you’ll remember. You’ll forget the plays, the shots, and the scores, but you’ll never forget your teammates.”~Deborah Palmore

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Thursday 11.20.14

Posted on 19. Nov, 2014 by in WOD2

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Teams of 3 complete the following:

As many rounds and reps as possible in 20 minutes of:

30 Deadlifts (275/185)
40 Chest to Bar Pull Ups
50 Box Jumps (24/20)

One partner Rows 300/270 M or Runs 300 M Shuttle (200 M + 100 M) while the other 2 work. You must alternate row/run.  Partners may only work one at a time at each movement.

Hand Tape (in less than 2 minutes)-Video

Thanksgiving Schedule:

-Wednesday, November 26th-Regular Adult Schedule with NO CrossFit Kids
-Thursday, November 27th-Closed
-Friday, November 28th-No Morning Classes…Regular Schedule 4:30 and 5:30
-Saturday, November 29th-Regular Schedule

“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”~Theodore Roosevelt

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

World Class Fitness

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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