Tuesday 12.11.18

For time:

150 Wall Balls (20/14)

Every time you stop and rest (holding the wall ball, sitting in the bottom of the squat, dropping the wall ball, etc.) constitutes a penalty. If a penalty is counted, you must immediately perform a 100 M run. Once the penalty is completed, continue with the wall balls. 


1) 4 rounds not for time of:

16 Single Leg RDL (8 each)
16 Bulgarian Split Squats (8 each)
40 second Sorenson Hold


“When you understand everything is for God’s glory you begin to realize it’s less about what you face and more about how you respond.”


Monday 12.10.18

Complete the following for time of: 

10-9-8-7-6-5-4-3-2-1 Toes to Bar
1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125)

-The workout starts with 10 Toes to Bar…1 Power Clean, then 9 Toes to Bar…2 Power Cleans…and so on following this pattern

1) Deadlift 3×3 (across)
…then 3×3 @70% with a pause below the knee

Schedule:

-As we start facing the winter months there will be times when we will need to cancel classes due to weather and concerns for travel safety. There is a potential for some black ice/sleet/snow in Cherokee County tomorrow morning. We will check the conditions in the morning before deciding if we need to cancel the 6AM/8:15AM classes. We will post to comments on www.crossfitmurphy.com and to the CrossFit Murphy Facebook page if classes are cancelled or will run on a regular schedule. Please check for announcements prior to traveling to the gym.

-The annual CFM Christmas Party will be held at the gym on Saturday, December 15th from 6:30-11PM. The cost is $25. Please sign up by December 12th online (check your email) or on the whiteboard at the gym. 

“Choices are the hinges of destiny.”~Edwin Markham

Sunday 12.9.19

Rest Day

Saturday 12.8.18

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

15 Deadlifts (135/95)
2 Rope Climbs
10 Box Jumps (24/20)

-Partners will alternate movements to complete each round
-While partner 1 completes 15 deadlifts, Partner 2 will complete a D-Ball hold (AHAP)
-While partner 2 performs 2 Rope Climbs, Partner 1 will complete a plank hold
-While partner 1 performs 10 Box Jumps, Partner 2 will complete a squat hold
-Complete this pattern for 14 minutes

1) Every minute on the minute for 14 minutes complete:

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

“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.”

Friday 12.7.18

Teams of 3 complete the following:

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

15 60′ Forward Sled Pulls (relay style…5 each)
Row 60 Cals
60 Tire Flips
1500 M Run (100 M relay style)

Reps may be partitioned in any manner.  Only one partner working at a time.

1) Devote 12 minutes to mobility work

“When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn’t matter. Am I tired? That doesn’t matter, either. Then willpower will be no problem.”~Emil Zatopek

Thursday 12.6.18

“The Chief”

5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to HERE

1) Zercher Squats 3-3-3-3-3-3
-5 second pause in the bottom

“We can only see a short distance ahead, but we can see plenty there that needs to be done.”~Alan Turing

Wednesday 12.5.18

For time:

200 M Run
30 Toes to Bar
40 DB One Arm Snatches (50/35 alternating)
400 M Run
40 DB One Arm Snatches (50/35 alternating)
30 Toes to Bar
200 M Run

1) Complete the following: 

Perform 1 Hang Power Clean every 30 seconds for 10 minutes

“The cold never bothered me anyway.”~Elsa

CrossFit Resources

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CrossFit Journal: The Performance-Based Lifestyle Resource

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