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WOD

Monday 1.25.16

Posted on 24. Jan, 2016 by in WOD2

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

5 Bar Muscle Ups
10 Power Snatches (135/95)
30 Double Unders

1) Bench Press 10-5-10-5

2) 50 Strict Bar Dips in as few sets as possible

New Open Leaderboard Categories For Law Enforcement, Firefighers, and Military-Video

This Thursday, January 28th and continuing on every last Thursday each month will be “Bring a Friend Day”!!!

“I also don’t want competitors to … influence the general population (as to) what you need to do to get fit.”~Pat Sherwood

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Sunday 1.24.16

Posted on 23. Jan, 2016 by in WOD2

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Rest Day

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Saturday 1.23.16

Posted on 22. Jan, 2016 by in WOD2

 

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For time:

Row 1000M
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Rx’d + (225/155)

Compare to 9.20.14

1) Every minute on the minute for 12 minutes:

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

We are currently on regular schedule today.  As weather develops, please check the comment section for updates prior to coming in. 

“Each has his past shut in him like the leaves of a book known to him by heart and his friends can only read the title.”~Virginia Woolf

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Friday 1.22.16

Posted on 21. Jan, 2016 by in WOD2

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As many rounds and reps as possible in 14 minutes of:

5 Power Cleans (165/110)
10 Toes to Bar
15 Wall Balls (20/14)

Rx’d + (205/140)

Please check the comment section of the daily post for schedule updates any time weather conditions deteriorate.  

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.” ~Ralph Waldo Emerson

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Thursday 1.21.16

Posted on 20. Jan, 2016 by in WOD2

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3 rounds of:

As many rounds and reps as possible in 5 minutes of:

10 Push Presses (95/65)
10 KB Swings (53/35)
10 Box Jumps (24/20)
Rest 2 minutes between cycles

Rx’d + (115/80…70/53)

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Press
12 Evil Wheels
1 set of Banded Delt Complex (12 reps each)

Due to icy road conditions, CrossFit Murphy will be closed this morning for the 6:ooam and 8:15am classes.  We will be on regular schedule for all afternoon classes including Teens.

“A truly rich man is one whose children run into his arms when his hands are empty.”

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Wednesday 1.20.16

Posted on 19. Jan, 2016 by in WOD2

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Complete the following:

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

5 Deadlifts (225/155)
5 Bar Facing Burpees
Rest 1 minute

Max Double Unders in 3 minutes
Rest 1 minute

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

5 Deadlifts (225/155)
5 Bar Facing Burpees

1) 4 rounds not for time of:

60 second Plank Hold
20 Banded Good Mornings
60′ Sled Pull
60′ Reverse Sled Pull

 “Winter is the season in which people try to keep the house as warm as it was in the summer, when they complained about the heat.”

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Tuesday 1.19.16

Posted on 18. Jan, 2016 by in WOD2

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“Cindy”

As many rounds and reps as possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Air Squats

or…..

“Mary”

As many rounds and reps as possible in 20 minutes of:

5 Handstand Push Ups
10 Pistols
15 Pull Ups

Compare to 2.3.15

 1) Back Squat (3 rep max)

“We cannot always build the future for our youth, but we can build our youth for the future.”~Franklin Delano Roosevelt

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Monday 1.18.16

Posted on 17. Jan, 2016 by in WOD2

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For time:

30 Power Snatches (115/80)
30 Power Clean and Jerks (115/80)
30 Thrusters (115/80)

Rx’d + (135/95)

“In everyone’s life, at some time, our inner fire goes out.  It is then burst into flame by an encounter with another human being.  We should all be thankful for those people who rekindle the inner spirit.”~Albert Schweitzer

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Sunday 1.17.16

Posted on 17. Jan, 2016 by in WOD2

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Rest Day

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Saturday 1.16.16

Posted on 15. Jan, 2016 by in WOD2

Post Workout Main Street

“Tabata these” 

Alternate through the following movements:

Russian KB Swings
KB Goblet Squats
Bench Press reps

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Alternate between the three movements for a total of 8 rounds each.  Post loads and total reps for each movement.

1) Every minute on the minute for 12 minutes:

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

 “I believe that all wisdom consists in caring immensely for a few right things, and not caring a straw about the rest.”~John Buchan

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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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