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WOD

Tuesday 4.12.16

Posted on 11. Apr, 2016 by in WOD2

Why

3 rounds of:

Complete the following with a 3 minute running clock:

9 Power Snatches (115/80)
15 Power Cleans (115/80)
21 Push Jerks (115/80)
As many Burpees as possible in the time remaining
Rest 3 minutes between each round

Rx’d + (135/95)

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

25 second Plank Hold
Max Ab Mat Sit Ups in the time remaining

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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Monday 4.11.16

Posted on 10. Apr, 2016 by in WOD2

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Complete the following with a 21 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

5-10-15-20-25-30-35 and so forth reps of:

Wall Balls (20/14)
KB Swings (53/35)

There will be no CrossFit Kids or Teens this week due to spring break. 

CrossFit Murphy is discontinuing the Friday 12:00 lunch time session until further notice.

“We are made wise not by the recollection of our past, but by the responsibility for our future.”~George Bernard Shaw

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Sunday 4.10.16

Posted on 10. Apr, 2016 by in WOD2

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Rest Day

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Saturday 4.9.16

Posted on 08. Apr, 2016 by in WOD2

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5 rounds of:

Every minute on the minute complete:

Minute 1-Row 15/12 Cals
Minute 2-50 Double Unders
Minute 3-25 Ab Mat Sit Ups
Minute 4-2/3 Rope Climbs

1) Every minute on the minute for 12 minutes complete:

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

This is the day the LORD has made; let us rejoice and be glad in it.~Psalms 118:24

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Friday 4.8.16

Posted on 07. Apr, 2016 by in WOD2

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As many rounds and reps as possible in 7 minutes of:

3 Deadlifts (275/185)
7 Box Jump on and Overs (24/20)

1) Every minute on the minute for 7 minutes complete:

5 Strict Chin Ups

Rx’d + 5 Muscle Ups

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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Thursday 4.7.16

Posted on 06. Apr, 2016 by in WOD2

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Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Power Snatches (135/95)
Toes to Bar
True Push Ups

Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

There will be no CrossFit Kids and Teens due to Spring Break next week.  All other classes will be regular schedule.

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Wednesday 4.6.16

Posted on 05. Apr, 2016 by in WOD2

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2 rounds for time of:

800 M Run (MMS)
20 Back Squats (bodyweight/.75 bodyweight)
20 Burpees

Rx’d + (225/155)

“There are people in the world so hungry, that God cannot appear to them except in the form of bread.”

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Tuesday 4.5.16

Posted on 04. Apr, 2016 by in WOD2

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21-18-15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Press (95/65)
Complete 20 Double Unders after each set

Rx’d + (70/53…115/80)

Compare to 7.15.15

1) 30-20-10 (climbing) reps not for time of:

Bench Press

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”~Greg Glassman

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Monday 4.4.16

Posted on 04. Apr, 2016 by in WOD2

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With a continuously running clock, do one Power Clean (155/105) and one Box Jump (24/20) the first minute, two Power Cleans (155/105) and two Box Jumps (24/20) the second minute, three Power Cleans (155/105) and three Box Jumps (24/20) the third minute… continuing as long as you are able.

Rx’d + (185/125)

Use as many sets each minute as needed.  Power Cleans must be completed before advancing on to Box Jumps.

Post number of minutes successfully completed to comments.

1) Complete 1 Hang Clean every 30 seconds for 10 minutes

“You learn something every day if you pay attention.”~Ray LeBlond

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Sunday 4.3.16

Posted on 02. Apr, 2016 by in WOD2

Saturday Warm Up

Rest Day

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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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