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Saturday 4.16.16

Posted on 15. Apr, 2016 by in WOD2

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

3 Stadium Runs (MHS)
10 KB Swings
10 Push Ups

1) Every minute on the minute for 12 minutes complete:

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

“Youth is not enough.  And love is not enough.  And success is not enough.  And, if we could achieve it, enough would not be enough.”~Mignon McLaughlin

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Friday 4.15.16

Posted on 14. Apr, 2016 by in WOD2

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“Blind Date”

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

CrossFit Murphy is discontinuing the Friday 12:00 lunch time session until further notice.

“It is far more impressive when others discover your good qualities without your help.”

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Thursday 4.14.16

Posted on 13. Apr, 2016 by in WOD2

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15-12-9-6-3 reps for time of:

Deadlifts (225/155)
Lateral Burpees
Ring Dips

Rx’d + (275/185)

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
(rest as needed between sets)

2) 50 Banded Tricep Extensions

“Most folks are about as happy as they make up their minds to be.”~Abraham Lincoln

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Wednesday 4.13.16

Posted on 12. Apr, 2016 by in WOD2

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4 rounds for time of:

200 M Run
15 Front Squats (155/105)
50 Double Unders
10 Chest to Bar Pull Ups

1) Back Squat 2 x 5 (across)

WOD with GOD

For where your treasure is, there your heart will be also.~Matthew 6:21

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Tuesday 4.12.16

Posted on 11. Apr, 2016 by in WOD2

Why

3 rounds of:

Complete the following with a 3 minute running clock:

9 Power Snatches (115/80)
15 Power Cleans (115/80)
21 Push Jerks (115/80)
As many Burpees as possible in the time remaining
Rest 3 minutes between each round

Rx’d + (135/95)

1) Every minute on the minute for 8 minutes complete:

25 second Plank Hold
Max Ab Mat Sit Ups in the time remaining

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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Monday 4.11.16

Posted on 10. Apr, 2016 by in WOD2

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Complete the following with a 21 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

5-10-15-20-25-30-35 and so forth reps of:

Wall Balls (20/14)
KB Swings (53/35)

There will be no CrossFit Kids or Teens this week due to spring break. 

CrossFit Murphy is discontinuing the Friday 12:00 lunch time session until further notice.

“We are made wise not by the recollection of our past, but by the responsibility for our future.”~George Bernard Shaw

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Sunday 4.10.16

Posted on 10. Apr, 2016 by in WOD2

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Rest Day

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Saturday 4.9.16

Posted on 08. Apr, 2016 by in WOD2

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5 rounds of:

Every minute on the minute complete:

Minute 1-Row 15/12 Cals
Minute 2-50 Double Unders
Minute 3-25 Ab Mat Sit Ups
Minute 4-2/3 Rope Climbs

1) Every minute on the minute for 12 minutes complete:

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

This is the day the LORD has made; let us rejoice and be glad in it.~Psalms 118:24

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Friday 4.8.16

Posted on 07. Apr, 2016 by in WOD2

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As many rounds and reps as possible in 7 minutes of:

3 Deadlifts (275/185)
7 Box Jump on and Overs (24/20)

1) Every minute on the minute for 7 minutes complete:

5 Strict Chin Ups

Rx’d + 5 Muscle Ups

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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Thursday 4.7.16

Posted on 06. Apr, 2016 by in WOD2

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Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Power Snatches (135/95)
Toes to Bar
True Push Ups

Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

There will be no CrossFit Kids and Teens due to Spring Break next week.  All other classes will be regular schedule.

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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