WOD

Wednesday 7.23.14

Posted on 22. Jul, 2014 by in WOD2

3 person teams complete the following:

5 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

Rx’d + Rest Day

How to Watch the CrossFit Games

Bi’s and Tries-Video

2014 CrossFit Games Beach Tease-Video

Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.~James 1:2-4

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Tuesday 7.22.14

Posted on 21. Jul, 2014 by in WOD2

4 rounds of:

2 minutes to complete the following:

30 KB Swings
As many Push Ups (deload) as possible in the time remaining
Rest 2 minutes between rounds

1) 5 rounds of:

Minute 1-Max Muscle Ups
Minute 2-Rest

2) 3 rounds not for time of:

Max reps Supine Bar Rows (20)
15 Evil Wheels

Rich Froning And James Hobart Go To Frantasy Land-Video

“It takes courage to grow up and become who you really are.”~E.E Cummings

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Monday 7.21.14

Posted on 21. Jul, 2014 by in WOD2

For time:

100 Double Unders
20 Toes to Bar
30 Front Squats (135/95)
20 Toes to Bar
100 Double Unders

Rx’d + (185/125)

1) Hang Clean 4 x 1

2) 3 x 20 Hip Extensions

“Patience is the companion of wisdom.”~St. Augustine

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Sunday 7.20.14

Posted on 20. Jul, 2014 by in WOD2

Rest Day

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Saturday 7.19.14

Posted on 18. Jul, 2014 by in WOD2

20-15-10 reps  for time of:

Row (Cals)

KB Swings
Burpees
Dips

1) Devote 10 minutes to work on one skill

“Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100%… you make it that much easier for me to beat you.”

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Friday 7.8.14

Posted on 17. Jul, 2014 by in WOD2

7 rounds for time of:

200 M Run
7 Power Snatches (95/65)

Rx’d + Unbroken Power Snatches (135/95)

1)  3 rounds of:

Every minute on the minute complete:

Minute 1-Max Unbroken Handstand Push Ups
Minute 2-Rest
Minute 3-Max Unbroken Strict Handstand Push Ups
Minute 4-Rest

Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”Joshua 1:9

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Thursday 7.17.14

Posted on 16. Jul, 2014 by in WOD2

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

10-20-30-40-50 reps of:

Wall Balls (20/14)
Ab Mat Sit Ups
Complete 3o Double Unders after each set

1) Overhead Squat 3 x 10

2) 1) 5 x 12 Double KB Walking Lunges (front rack)

“Every job is a self-portrait of the person who does it.  Autograph your work with excellence.”

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Wednesday 7.16.14

Posted on 15. Jul, 2014 by in WOD2

As many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to 4.1.11 or 7.6.11

1) 1) DB Bench Press 3 x max reps

Rx’d + Rest Day

The Push-Up: Why is This So Hard?

“80% of your fitness is nutrition.”

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Tuesday 7.15.14

Posted on 14. Jul, 2014 by in WOD2

5 rounds for time of:

10 Power Cleans (135/95)
10 Burpees

Compare to 10.29.12

1) Teams of 2 complete as many reps as possible in 7 minutes of the following ladder by alternating partners:

1-2-3-4-5-6-7-8-9-10-11-12 and so forth of:

Chest to Bar Pull Ups

2) 3 rounds not for time of:

12 Bench Bent Over Rows
1 set of Banded Delt Complex

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”~Helen Keller

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Monday 7.14.14

Posted on 13. Jul, 2014 by in WOD2

For time:

800 M Run (MMS)
21 Thrusters (115/80)
600 M Run
15 Thrusters (115/80)
400 M Run
9 Thrusters (115/80)

Rx’d + (135/95)

1) Back Squat 6 x 3 (across)

Top 10 Ways To Get Skinny Fat

“Eventually we all have to accept full and total responsibility for our actions, everything we have done, and have not done. ”

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Our next Foundations class will begin Monday, July 7th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

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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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