WOD

Sunday 12.28.14

Posted on 28. Dec, 2014 by in WOD2

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Rest Day

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Saturday 12.27.14

Posted on 26. Dec, 2014 by in WOD2

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Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 12 minutes of:

1 Power Snatch
2 Power Snatches
3 Power Snatches
4 Power Snatches
5 Power Snatches
Each partner complete 30 Double Unders to complete each round

Only one partner working at a time to complete Power Snatches.  Both partners complete 30 Double Unders to complete each round.

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

5 Bench Press reps
5 Strict Pull Ups (must break between every repetition)

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

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Friday 12.26.14

Posted on 25. Dec, 2014 by in WOD2

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Run 5k

Christmas Holiday Schedule:

-Friday, December 26th-Closed
-Saturday, December 27th-Regular Schedule 9:00am
-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

CrossFit Murphy will be having our annual Christmas Party Saturday, December 27th at 7:30pm at The Ridges Resort in Hiawassee.

“It is not enough to be busy. So are the ants.  The question is: What are we busy about?”~Henry David Thoreau

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Thursday 12.25.14

Posted on 24. Dec, 2014 by in WOD2

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Merry Christmas!!

And behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were greatly afraid.  Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people.  For there is born to you this day in the city of David a Savior, who is Christ the Lord.  And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a manger.~Luke 2:9-12

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Wednesday 12.24.14

Posted on 23. Dec, 2014 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)

Only one person working at a time.

Starting at 10 minutes:

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

5 Pull Ups
10 Push Ups

Only 1 person working at a time.

Starting at 21 minutes:

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

200 M Run

Only 1 person working at a time.

Christmas Holiday Schedule:

-No CrossFit Kids Monday, December 22rd or Wednesday, December 24th
-Wednesday, December 24th-6:00am and 9:00am classes only
-Thursday, December 25th-Closed
-Friday, December 26th-Closed
-Saturday, December 27th-Regular Schedule 9:00am
-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. And everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore, I run in such a way, not as without aim; I box in such a way, as not beating the air; but I buffet my body and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.~1 Corinthians 9:24-27

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Tuesday 12.23.14

Posted on 22. Dec, 2014 by in WOD2

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10 rounds of:

Every 2 minutes complete:

10 Push Presses (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Rx’d + (135/95…70/53)

1) Sumo Deadlift 3 x 5 (across)

Christmas Holiday Schedule:

-No CrossFit Kids Monday, December 22rd or Wednesday, December 24th
-Wednesday, December 24th-6:00am and 9:00am classes only
-Thursday, December 25th-Closed
-Friday, December 26th-Closed
-Saturday, December 27th-Regular Schedule 9:00am
-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

“Make the most of yourself, for that is all there is of you.”~Ralph Waldo Emerson

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Monday 12.22.14

Posted on 22. Dec, 2014 by in WOD2

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10-9-8-7-6-5-4-3-2-1 reps for time of:

Squat Cleans (135/95)
Bar Facing Burpees

Rx’d + (155/105)

1) Back Squat 4 x 4

1) Alternating Tabata x 6 rounds each

Ab Mat Sit Ups
Plank Hold

Christmas Holiday Schedule:

-No CrossFit Kids Monday, December 22rd or Wednesday, December 24th
-Wednesday, December 24th-6:00am and 9:00am classes only
-Thursday, December 25th-Closed
-Friday, December 26th-Closed
-Saturday, December 27th-Regular Schedule 9:00am
-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.”~Mary Anne Radmacher

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Sunday 12.21.14

Posted on 20. Dec, 2014 by in WOD2

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Rest Day

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Saturday 12.20.14

Posted on 19. Dec, 2014 by in WOD2

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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

Compare to 7.17.14

1) 5 x 10 Front Rack Barbell Walking Lunges (5 each)

For Your Friends Who Don’t CrossFit Yet

“Nothing happens to you, it happens because of you.”~ Grant Cardone

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Friday 12.19.14

Posted on 18. Dec, 2014 by in WOD2

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As many rounds and reps as possible in 18 minutes of:

200  M Run
30 Power Clean and Jerks (135/95)

400M Run
20 Power Clean and Jerks (155/105)
600 M Run
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Only one barbell may be used.  Athletes are responsible for changing their own weights.

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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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