WOD

Wednesday 3.4.15

Posted on 03. Mar, 2015 by in WOD2

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Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to 8.13.13

1) Back Squat 5-4-3-2-1 (climbing)

2) Alternating Tabata 8 x 20 x 10

Ab Mat Sit Ups
Plank Hold

Urankar and Charron Win 15.1/15.1a-Video

“As each day comes to us refreshed and anew, so does my gratitude renew itself daily. The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.”~Terri Guillemets

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Tuesday 3.3.15

Posted on 02. Mar, 2015 by in WOD2

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25-20-15-10-5 reps for time of:

Burpees
KB Swings (53/35)

Box Jumps (24/20)

Rx’d + (70/53)

1) DB Bench Press 5 x 8-12 reps

2) Complete 50 Strict Ring Dips not for time

“As for accomplishments, I just did what I had to do as things came along.”~Eleanor Roosevelt

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Monday 3.2.15

Posted on 01. Mar, 2015 by in WOD2

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7 rounds of:

Every minute on the minute complete:

Minute 1-6 Power Clean and Jerks (155/105)
Minute 2-1 round of “Cindy”
Minute 3-200 M Run

Rx’d +

7 rounds of:

Minute 1-6 Power Clean and Jerks (185/125)
Minute 2-1 round of “Nate”
Minute 3-200 M Run

1) 3 x 1 Hang Clean + 3 Front Squats

Hiwassee Dam Girls: 18 Straight By Double Digits-Asheville Citizen Times

CrossFit Game Open Score must be submitted by 8:00pm EST today.

“Stubbornness does have its helpful features.  You always know what you are going to be thinking tomorrow.”~Glen Beaman

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Sunday 3.1.15

Posted on 28. Feb, 2015 by in WOD2

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Rest Day

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Saturday 2.28.15

Posted on 27. Feb, 2015 by in WOD2

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

5-10-15-20-25-30-35-reps of:

Wall Balls (20/14)
Perform 10 KB Swings (53/35) between each set

Reps do not have to be unbroken. Continue on through 40…45.. and so forth.

Rx’d + (70/53)

Rest 3 minutes…

For time:

Run 800 M (MMS)

Rx’d + (70/53)

1) Back Squat 5-5-5-5-5 (climbing)

If we boast at all, we boast in the Lord.~2 Corinthians 10:17

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Friday 2.27.15

Posted on 26. Feb, 2015 by in WOD2

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CrossFit Games Open 15.1

As many rounds and reps as possible in 9 minutes of:

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

At the 9 minute mark complete:

CrossFit Games Open 15.1A

6 minutes to find a 1 rep max Clean and Jerk

Perform both workouts on a 15 minute clock.  Begin workout 15.1A immediately after finishing 15.1.

View standard HERE

Archived footage of Rich Froning and Matt Fraser on 15.1-Video

We will be on regular schedule today.

Not that we are sufficient of ourselves to think of anything as being from ourselves, but our sufficiency is from God.~2 Corinthians 3:5

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Thursday 2.26.15

Posted on 25. Feb, 2015 by in WOD2

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

10 True Push Ups
30 Double Unders

Rx’d + Unbroken Double Unders

1) Bench Press 3-5-7-5-3

Small But Mighty: CrossFit Murphy 

Register For The CrossFit Games Open!!!!!

CrossFit Games Online Judges Course

10 Things I Learned At The Open

Thousands To Sign Up For CrossFit Open

A Detailed Review of the 2013 CrossFit Open-RX Review

The 6:ooam and the 8:15am classes are cancelled due to the weather.  Please check the comment section and social media for updates for the afternoon schedule.  Go play!!!  Use your fitness!!!!

The CrossFit Games Open begins tonight!!!!  We will perform the CrossFit Games Open workouts each Friday. 

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 2.25.15

Posted on 24. Feb, 2015 by in WOD2

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4 rounds of:

As many rounds and reps as possible in 4 minutes of:

3 Power Snatches (115/80)
5 Pull Ups
7 Box Jumps (24/20)
Rest 2 minutes

Rx’d + (145/100…Chest to Bar Pull Ups)

Register For The CrossFit Games Open!!!!!

CrossFit Games Online Judges Course

We will be on be on regular schedule today.

“Most people are other people. Their thoughts are someone’s opinions, their lives a mimicry, their passions a quotation.”~Oscar Wilde

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Tuesday 2.24.15

Posted on 23. Feb, 2015 by in WOD2

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

10 KB Swings (70/53)
10 Ring Dips
10 Push Presses (115/80)

Compare to 4.29.14

1) Sumo Deadlit 3-3-3-3-3 (Climbing)

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

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Monday 2.23.15

Posted on 22. Feb, 2015 by in WOD2

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

Hang Squat Cleans (135/95)
Burpees

Rx’d + (165/110)

1) Back Squat 3 x 3 (across)

CrossFit Games 2014 Behind The Scenes-Video

“If you don’t decide what your life is about, it defaults to what you spend your days doing.”~Robert Brault

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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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