Friday 6.5.15

Posted on 04. Jun, 2015 by in WOD2


Teams of 2 complete the following:

Alternate partners to complete as many rounds and reps as possible in 12 minutes of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Rx’d + (185/125)

Partner 1 must complete one full round before partner 2 can go.  Only one partner working at a time.

 “Work in silence, let your success be your noise.”

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Thursday 6.4.15

Posted on 03. Jun, 2015 by in WOD2


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

200 M Run
5 Squat Snatches (95/65)
10 Overhead Squats (95/65)

Rx’d + (135/95)

1) Back Squat (work to heavy 5)

2) 4 rounds of:

Every 2 minutes complete:

Max Weighted Ab Twist in 30 seconds
Max Ab Mat Sit Ups in 60 seconds
Rest 3o seconds

Come unto Me all ye that labor and are heavy laden, and I will give you rest.  Take My yoke upon you and learn of Me, for I am meek and lowly in heart, and ye shall find rest unto your souls.  For My yoke is easy, and My burden is light.~Matthew 11:28-30

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Wednesday 6.3.15

Posted on 02. Jun, 2015 by in WOD2


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

3 Muscle Ups
6 Handstand Push Ups
12 Russian KB Swings (70/53)

Compare to 1.27.15

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

“Find your weaknesses, make friends with them, then beat them to death.”~Chris Spealler

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Tuesday 6.2.15

Posted on 01. Jun, 2015 by in WOD2


For time:

800 M Run (MMS)
15-12-9 reps of:
Toes to Bar
Deadlifts (225/155)
800 M Run (MMS)

Rx’d + (275/185)

“It’s where we go, and what we do when we get there, that tells us who we are.”~Joyce Carol Oates

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Monday 6.1.15

Posted on 31. May, 2015 by in WOD2


3 rounds for time of:

15 Thrusters (95/65)
12 Burpees
30 Double Unders

Rx’d + (115/80)

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

3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125)

Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.~Ephesians 4:2-3

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Sunday 5.31.15

Posted on 31. May, 2015 by in WOD2


Rest Day

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Saturday 5.30.15

Posted on 29. May, 2015 by in WOD2


Teams of 2 complete:

3 rounds for time of:

80 Wall Balls (20/14)
60 Russian KB Swings
40 Box Jumps (24/20)

Only one partner may be working at a time.

1) Devote 10 minutes to one specific “Goat”

“Act as if what you do makes a difference. It does.”~William James

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Friday 5.29.15

Posted on 28. May, 2015 by in WOD2


Teams of 2 complete as many rounds and reps in 12 minutes of the following:

1) Each team member complete:

30 Power Snatches (95/65)
20 Power Snatches (115/80)
10 Power Snatches (135/95)
As many Chest to Bar Pull Ups as possible in time remaining as a team.

Both team members will work simultaneously to complete the Power Snatch sequence each with their own bar.  Teams can only move to Chest to Bar Pull Ups when both team members complete the Power Snatch sequence.

Rx’d + (115/80…135/95…165/110)…Max Muscle Ups as a team.

“First we form habits, then they form us.  Conquer your bad habits or they will conquer you.”~Rob Gilbert

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Thursday 5.28.15

Posted on 27. May, 2015 by in WOD2


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

10 Bench Press reps (bodyweight/.75 bodyweight)
20 Double Unders
200 M Plate Carry (45/25)

“Wisdom is having things right in your life and knowing why.”~William Edgar Stafford

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Wednesday 5.27.15

Posted on 26. May, 2015 by in WOD2


3 rounds for time of:

600 M Run
18 KB Swings (53/35)
9 Overhead Squats (115/80)

Rx’d + (70/53…165/110)

1) Back Squat (find a 5 rep max)

2) 3 x 20 GHD Sit Ups

“It is easier to change a man’s religion than to change his diet.”~Margaret Mead

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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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