Wednesday 12.13.17

Complete the following:

As many rounds and reps as possible in 5 minutes of:

5 Deadlifts (225/155)
20 Double Unders
Rest 2 minutes…

As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (155/105)
7 Box Jumps (24/20)
Rest 2 minutes…

As many rounds and reps as possible in 5 minutes of:

5 Power Snatches (115/80)
5 Burpees

Rx’d + (275/185…185/125…135/95)

Compare to HERE

-The apparel order forms are posted.  There are several items that have multiple color options.  We will have the order go out this Thursday in order to get here prior to Christmas.  Please finalize order today.

-Our annual Christmas party will be this Saturday, December 16th at the gym.  The meal will be catered to the gym by Rib Country.  The cost will be $20 per person for the meal.  Please RSVP on board at gym by today. 

It is useless for you to work so hard from early morning until late at night, anxiously working for food to eat; for God gives rest to his loved ones.~Psalm 127:2

Tuesday 12.12.17

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

10 Push Ups
5 Strict Pull Ups

10 Goblet Squats
1 Rope Climb

1) Bench Press 7-5-3-5-7

“There is an ongoing battle between conscience and self-interest in which, at some point, we have to take sides.~Robert Brault”

Monday 12.11.17

With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute…continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Compare to HERE

1) 4 rounds not for time of:

10 Landmine Deadlifts + RDL
15 GHD Sit Ups
10 Strict Toes to Bar

-The apparel order forms will be posted tomorrow.  There are several items that have multiple color options.  We will have the order go out this Thursday in order to get here prior to Christmas.

-Our annual Christmas party will be this Saturday, December 16th at the gym.  Stand by for catered meal details and costs.  Please RSVP on board at gym by Wednesday.

“Winter is the season in which people try to keep the house as warm as it was in the summer, when they complained about the heat.”

Sunday 12.10.17

Rest Day

Saturday 12.9.17

CrossFit Murphy will be closed today.

Play in the snow!!!

Friday 12.8.17

As many rounds and reps as possible in 12 minutes of:

100 Wall Balls (20/14)
400 M Run
20 Muscle Ups

Compare to HERE

1) Complete the following not for time:

600 M Farmer’s Carry (AHAP)
Perform 10 Stationary Lunge Steps every break (5 each)

“Balance, peace, and joy are the fruit of a successful life.  It starts with recognizing your talents and finding ways to serve others by using them.”~Thomas Kinkade

Thursday 12.7.17

“Tabata These”

Push Press (95/65)
Jingle Jangles
Power Snatches (95/65)
Knees to Elbows
Ab Mat Sit Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
Example: 10, 22, 9, 15, 15 = 71

1) Complete the following not for time:

150 Partner Med Ball Passes

“Excellence is an art won by training and habituation.  We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly.  We are what we repeatedly do.”~Aristotle

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