Friday 10.17.14

Posted on 16. Oct, 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 (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

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

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

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

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

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.

CrossFit As A Sport vs. CrossFit As A Training Method?

“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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Thursday 10.16.14

Posted on 15. Oct, 2014 by in WOD2


As many rounds and reps as possible in 15 minutes of:

10 KB Swings
10 Ring Dips
10 Push Presses (115/80)

Rx’d + (135/95)

1) Bench Press 2-2-2-2-2-2-2-2-2-2 (resting 60 seconds between sets)

Are One Of These 5 Things Keeping You From Reaching Your Goals?-CrossFit Invictus

“Good habits are just as addictive as bad habits, but much more rewarding in the end.”

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Wednesday 10.15.14

Posted on 14. Oct, 2014 by in WOD2


For time:

30 Chest to Bar Pull Ups
400 M Run
15 Power Snatches (115/80)
800 M Run (MMS)
15 Power Snatches (115/80)
400 M Run
30 Chest to Bar Pull Ups

Rx’d + (135/95)

“You cannot out train poor nutrition.”

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Tuesday 10.14.14

Posted on 13. Oct, 2014 by in WOD2

image 3

4 rounds for time of:

60 Double Unders
30 Wall Balls (20/14)
15 Toes to Bar

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Watch The CrossFit Games On ESPN

“I have no regrets in my life. I think that everything happens to you for a reason.  The hard times that you go through build character, making you a much stronger person.”~Rita Mero

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Monday 10.13.14

Posted on 12. Oct, 2014 by in WOD2

image 2

For time:

50 Power Clean and Jerks (155/105)

Rx’d + (185/125)

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Press
10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls

World’s Greatest Stretch-Yahoo News

Congratulations to all our athletes who competed this weekend.  Shawn, Penny, Joel, and Jenni on their 1st place finish in the Master’s division.    Josh, Brandy, Keith, and Sara 2nd place Scaled division.  Matt, Ray, Amanda, and Sarah 1st place Rx’d divsion.

“Luck is for people that think winning can happen on accident.  Sweat is for people that know it is a choice.”

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Sunday 10.12.14

Posted on 11. Oct, 2014 by in WOD2


Rest Day

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Saturday 10.11.14

Posted on 10. Oct, 2014 by in WOD2


“Blind Date”

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

Strengthening The Lower Back-Lift Big, Eat Big

Good luck to all of our athletes competing throughout the southeast this weekend!!!

The Dalai Lama, when asked what surprised him most about humanity, answered “Man.  Because he sacrifices his health in order to make money.  Then he sacrifices his money to recuperate his health.  And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then he does having never really lived.”

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Friday 10.10.14

Posted on 09. Oct, 2014 by in WOD2

“Deck of Cards”

Diamonds-200 M Run
Spades-Deadlift (225/155)
Hearts-Toes to Bar

Jokers-50 Wall Balls (20/14)

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. Complete one 200 M Run for every diamond drawn. Face cards are worth 10 and Aces are worth 11.

“The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet, and in the cause and prevention of disease.”~Thomas Edison

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Thursday 10.9.14

Posted on 08. Oct, 2014 by in WOD2

For time:

Run 1 Mile (MHS loop)
40 Box Jump on and Overs (24/20)
30 Burpees
20 Pull Ups

10 Power Snatches (135/95)

Rx’d + (165/110)

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.”~Dale Carnegie

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Wednesday 10.8.14

Posted on 07. Oct, 2014 by in WOD2

With a continuously running clock complete following every minute as long as possible (NTE 15 rounds):

5 Burpees
3 Hang Squat Cleans
1 Push Jerk

1) 3 rounds not for time of:

10 Double KB Box Step Ups (5 each)
20 GHD Sit Ups
30 Banded Good Mornings

 Should You Be Napping-CrossFit Invictus

“God inhabits the tiny seed, empowers the tiny deed.  He cures the the common life by giving no common life, by offering no common gifts.  Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.  Don’t discount the smallness of your deeds.”~Max Lucad0-Cure For The Common Life

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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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