WOD2

Tuesday 7.7.15

Posted on 06. Jul, 2015 by in WOD2

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For time:

150 Push Ups (deload)

Everytime you stop and rest with your chest/knees on the ground constitutes a penalty.  If a penalty is counted, you must immediately perform 3 Deadlifts (70-75% of heavy 3) .  Once the penalty is completed continue with the push ups.

You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted.

Compare to 5.30.13

1) Bench Press 10-8-6-4-2

“Goals are fuel in the furnace of achievement.”~Bryan Tracy

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Monday 7.6.15

Posted on 05. Jul, 2015 by in WOD2

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

3 Power Snatches (135/95)
10 Double Unders
Rest 1 minute

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

6 Power Clean and Jerks (135/95)
10 Double Unders
Rest 1 minute

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

Wall Balls (20/14)

1) Back Squat (work to heavy 5)

U.S. Women Were Multi-Sport Athletes Before Focusing On Soccer-USA Today

And now, Israel, what does the Lord your God ask of you but to fear the Lord your God, to walk in obedience to him, to love him, to serve the Lord your God with all your heart and with all your soul, and to observe the Lord’s commands and decrees that I am giving you today for your own good?~Deuteronomy 10:12-13

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Sunday 7.5.15

Posted on 05. Jul, 2015 by in WOD2

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Rest Day

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Saturday 7.4.15

Posted on 03. Jul, 2015 by in WOD2

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Happy 4th of July!!

CrossFit Murphy will be closed today.

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

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Friday 7.3.15

Posted on 02. Jul, 2015 by in WOD2

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3 rounds for time of:

300 M Shuttle (200 + 100)
21 KB Swings (53/35)
18 Thrusters (95/65)
15 Burpees
12 Ring Dips

Rx’d + (115/80…70/53)

CrossFit Murphy will be closed Saturday, July 4th.

“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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Thursday 7.2.15

Posted on 01. Jul, 2015 by in WOD2

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

Deadlifts (185/125)
Box Jumps (24/20)
Knees to Elbows

Rx’d (225/155)

1) For time:

Row 1k

Compare to 1.9.15

Fat Is Back

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees. “Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

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Wednesday 7.1.15

Posted on 30. Jun, 2015 by in WOD2

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Teams of 2 complete the following:

Starting at 0:00 minutes:

60 Power Cleans (185/125)

Rx’d + (225/155)

Starting at 10 minutes:

As many rounds and reps as possible in 10 minutes of:

5 Pull Ups
10 Push Ups

Starting at 21 minutes:

As many rounds and reps as possible in 6 minutes of:

200 M Run

Only one person working at a time.

Compare to 12.24.14

CrossFit Murphy will be closed Saturday, July 4th.

“People that pay for things never complain. It’s the guy you give something to that you can’t please.”~Will Rogers

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Tuesday 6.30.15

Posted on 29. Jun, 2015 by in WOD2

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As many rounds and reps as possible in 11 minutes of:

10 Front Squats (135/95)
20 Ab Mat Sit Ups
30 Double Unders

Rx’d + (185/125)

1) Back Squat (work to heavy 7)

“If the only prayer you said in your whole life was, “thank you,” that would suffice.”~Meister Eckhart

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Monday 6.29.15

Posted on 28. Jun, 2015 by in WOD2

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2 rounds each for time of:

600 M Run
12 Burpees
12 Push Jerks (135/95)
600 M Run
Rest 3 minutes between rounds

Rx’d + (165/110)

Compare to 3.9.15

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Press
8-12 Strict/Weighted Bar Dips

CrossFit Murphy will be closed Saturday, July 4th.

“The only people with whom you should try to get even are those who have helped you.”~John E. Southard

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Sunday 6.28.15

Posted on 27. Jun, 2015 by in WOD2

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Rest Day

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