WOD

Wednesday 12.25.13

Posted on 24. Dec, 2013 by in WOD2

Merry Christmas!!

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. (This was the first census that took place while Quirinius was governor of Syria.)  And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David.  He went there to register with Mary, who was pledged to be married to him and was expecting a child.  While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son.  She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.  And there were shepherds living out in the fields nearby, keeping watch over their flocks at night.  An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people.  Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”  When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”  So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them.  But Mary treasured up all these things and pondered them in her heart.  The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.~Luke 2:1-20

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Tuesday 12.24.13

Posted on 23. Dec, 2013 by in WOD2

“Blind Date”

You don’t know what you get until you show up!

Holiday Schedule:

-Tuesday, December 24-8:15am class only…No afternoon sessions
-Wednesday, December 25-Closed
-Thursday, December 26-No Morning Classes…Afternoon sessions regular schedule
-Friday, December 27-Regular schedule
-Tuesday, December 31-Regular schedule…No 6:30pm Class
-Wednesday, January 1-Closed
-Thursday, January 2-Resume normal schedule

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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Monday 12.23.13

Posted on 23. Dec, 2013 by in WOD2

“Deck of Cards”

Diamonds-Pull Ups
Spades-Thrusters (95/65)
Hearts-KB Swings
Clubs-Push Ups

Jokers-150 Double Unders or 750 M Row

Each team of two athletes will recieve on complete deck of playing cards for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11

Rx’d +(135/95)..Dynamic Push Ups

Holiday Schedule:

-Monday, December 23-Regular Schedule
-Tuesday, December 24-8:15am class only…No afternoon sessions
-Wednesday, December 25-Closed
-Thursday, December 26-No Morning Classes…Afternoon sessions regular schedule
-Friday, December 27-Regular schedule
-Tuesday, December 31-Regular schedule…No 6:30pm Class
-Wednesday, January 1-Closed
-Thursday, January 2-Resume normal schedule

Behold, a virgin shall be with child, and shall bring forth a son, and they shall call his name Emmanuel, which being interpreted is, God with us.~Mathew 1:23

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Sunday 12.22.13

Posted on 21. Dec, 2013 by in WOD2

Rest Day

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Saturday 12.20.13

Posted on 20. Dec, 2013 by in WOD2

5 rounds for time of:

200 M Run
6 Squat Cleans (155/105)
10 Handstand Push Ups

Rx’d + (185/125)

1) Front Squat 3 x 5

2) Teams of 2 complete as many rounds and reps as possible alternating in 5 minutes of:

7 Chest to Bar Pull Ups

Luke Charles Takes All-America Team

Murphy Wins National Team Award

Holiday Schedule:

-Monday, December 23-Regular Schedule
-Tuesday, December 24-8:15am class only…No afternoon sessions
-Wednesday, December 25-Closed
-Thursday, December 26-No Morning Classes…Afternoon sessions regular schedule
-Friday, December 27-Regular schedule
-Tuesday, December 31-Regular schedule…No 6:30pm Class
-Wednesday, January 1-Closed
-Thursday, January 2-Resume normal schedule

 ”History teaches us that men and nations behave wisely once they have exhausted all other alternatives.”~Abba Eban

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Friday 12.20.13

Posted on 19. Dec, 2013 by in WOD2

With an 8 minute running clock perform:

“Isabel”

For time:

30 Power Snatches (135/95)

At the 8 minute mark begin:

Teams of 2 complete the following for time of:

100 KB Swings
100 Toes to Bar
100 Burpees (may only do Burpees while partner holds static ring hold)

Only one partner working at a time.

1) 4 x 2 Snatch (must reset between each rep)

I Can Do 10 Muscle Ups…Prove It-Video

Holiday Schedule:

Monday, December 23-Regular Schedule
Tuesday, December 24-8:15am class only…No afternoon sessions
Wednesday, December 25-Closed
Thursday, December 26-No Morning Classes…Afternoon sessions regular schedule
Friday, December 27-Regular schedule
Tuesday, December 31-Regular schedule…No 6:30pm Class
Wednesday, January 1-Closed
Thursday, January 2-Resume normal schedule

“Believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

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Thursday 12.19.13

Posted on 18. Dec, 2013 by in WOD2

For time:

Run 5k (Chophouse)

Compare to 2.27.13

“Success has nothing to do with what you gain in life or accomplish for yourself.  It’s what you do for others.”~Danny Thomas

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Wednesday 12.18.13

Posted on 17. Dec, 2013 by in WOD2

As many rounds as possible in 20 minutes of:

1 Deadlift
2 Rope Climbs
3 High Box Jumps
4 Bench Press Reps

Post loads and height to comments.

1) Devote 15 extra minutes to mobility

Klovov 395lb Thruster/Push Press Complex-Video

Prodigal Son Returns Less Fit With Pat Sherwood

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”~Vince Lombardi

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Tuesday 12.17.13

Posted on 16. Dec, 2013 by in WOD2

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

6 Hang Power Clean and Jerks (135/95)
12 Push Ups (deload)
24 Double Unders

Rx’d + (155/105)

1) Complete 1 Power Clean every 20 seconds for 7 minutes

2) 5 rounds not for time of:

3-5 Muscle Ups
5 Deficit Handstand Push Ups

In Klokov We Trust-A Journey of Strength-Video

Solving Front Rack Problems With Kelly Starrett-Video

Way Down in the Hole By Donny Shankle

“I was never talented, and no one will ever call me talented, I am just a workaholic.”~Dimitry Klovov

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Monday 12.16.13

Posted on 15. Dec, 2013 by in WOD2

As many reps as possible in 8 minutes of:

Wall Balls (20/14)
Every minute on the minute complete 5 Burpees

Post total reps to comments.

1) Back Squat (work to heavy 5)

2) Row for max Cals in 3 minutes

3) 3 x 15 GHD Sit Ups

Murphy Settles Old Score With Plymouth 

Congratulations to Hannah and Julie on being our overall winners of the nutrition challenge!!!

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

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Our next Foundations class will begin Monday, April 14th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

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.

Schedule

Monday-Thursday
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD
6:30-7:30pm CrossFit WOD

Monday-Friday
6:00am-7:00am-CrossFit WOD (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD

Friday
6:00am-7:00am-Open Gym (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD

Saturday

9:00am CrossFit WOD

Sunday

Closed

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD