Friday 6.13.14

Posted on 12. Jun, 2014 by in WOD2

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

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

1) Back Squat (find a 20 rep max)

Compare to 3.31.14

“The fun of being alive is realizing that you have a talent and you can use it every day, so it grows stronger.”~Lou Centlivre

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Thursday 6.12.14

Posted on 11. Jun, 2014 by in WOD2

2 person teams work to accomplish max meters in 10 minutes of:

Swim 50 M (Rotate every 50 meters)


As many rounds and reps in 10 minutes of:

5 Deep End Muscle Ups
7 Plank Shoulder Touch Push Ups (deload)
9 Russian KB Swings

Compare to 8.29.14

All WOD’s today (with the exception of the 6:ooam class) will be performed at Cherokee Hill’s Golf Course at regularly scheduled WOD times. The 6:00am class will meet at CFM. Pool WODs are a great way to add variety to our workouts. Even if you are not a swimmer, an alternate WOD will be provided. So, come WOD, hang out, and HAVE FUN!!  Teachers, remember the 12:00 lunch time WOD.

How Often Should I Take A Rest Day?-CrossFit Invictus

Swim Tips For CrossFitters-CrossFit Endurance

I Am Supposed To Breathe And Swim Simultaneously?-Video

Summer Schedule (subject to change):

We will not offer our teens program as it has been offered this semester.  We will integrate our current teens into a Monday, Tuesday, and Thursday High School Girls class at 10:00am. 

We are going to offer a Monday, Tuesday, and Thursday High School Boys class at 6:30pm.  This class will be determined by participation and will be subject to change. 

“It hurts up to a point and then it doesn’t get any worse.”~Ann Trason (American Ultramarathoner)

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Wednesday 6.11.14

Posted on 10. Jun, 2014 by in WOD2

Max reps in 2 minutes each of:

Shoulder To Overhead (135/95)
Wall Balls (20/14)

DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Shoulder To Overhead (135/95)
Wall Balls (20/14)

DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d+ Rest Day


There will be no Teens class this Thursday, June 12th.  Teens are welcome to come into our regular classes on this day.

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”~Bruce Lee

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Tuesday 6.10.14

Posted on 09. Jun, 2014 by in WOD2


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to 1.10.14

1) Overhead Squat (work to heavy 10)

“Live your life that the fear of death can never enter your heart. Trouble no one about his religion. Respect others in their views and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and of service to your people. Prepare a noble death song for the day when you go over the great divide. Always give a word or sign of salute when meeting or passing a friend, or even a stranger, if in a lonely place. Show respect to all people, but grovel to none. When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself. Touch not the poisonous firewater that makes wise ones turn to fools and robs their spirit of its vision. When your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song, and die like a hero going home.”~Tecumseh

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Monday 6.9.14

Posted on 08. Jun, 2014 by in WOD2

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups

Continue on through 4/4…5/5…6/6 and so forth.

Compare to 3.8.14

1) Deadlift 3 x 3 (must reset between each rep)

Unless you change how you are,you will always have what you’ve got.”~Jim Rohn

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Sunday 6.8.14

Posted on 08. Jun, 2014 by in WOD2

Rest Day

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Saturday 6.7.14

Posted on 06. Jun, 2014 by in WOD2

Teams of 3 complete the following for time:

21 Prowler Sprints 25 M
150 Wall Balls (20/14)
100 Toes to Bar
150 Wall Balls (20/14)
21 Prowler Sprints 25 M

1) Back Squat 3 x 5

“You know you are truly dedicated to something when you lie about being hurt so no one will make you stop.”~Author unknown

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Friday 6.6.14

Posted on 05. Jun, 2014 by in WOD2

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (135/95)
2 Power Clean and Jerks (135/95)
3 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (135/95)
5 Power Clean and Jerks (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (185/125)

Rx’d + (155/105..185/125..225/155)

Post total reps as a team and loads to comments.

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

1) Bench Press 5 x 5

2) Deficit Push Ups 5 x Max reps (slow and controlled)

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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Thursday 6.5.14

Posted on 04. Jun, 2014 by in WOD2

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

50 Double Unders
12 KB Lunges (alternating)

Rx’d + Rest Day

CrossFit Trainer Kelly Starrett: Master of Motion-60 Minutes Sports-Video

The Field Narrows: A Regional Recap

“There are no shortcuts to any place worth going.”~Beverly Sills

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Wednesday 6.4.14

Posted on 03. Jun, 2014 by in WOD2

4 rounds each for time of:

Every 5 minutes complete:

600 M Run (1 lap around complex)
6 Power Snatches

Rx’d + Every 4 minutes x 5 rounds

1) 5 x 2 Hang Snatch (must reset between each rep)

External Rotation And The Shoulder: A Match Made In Heaven-CrossFit Invictus

“Go confidently in the direction of your dreams. Live the life you have imagined.”~Henry David Thoreau

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Get Started

A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact 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.

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD
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