WOD

Friday 12.6.13

Posted on 05. Dec, 2013 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 14 minutes of:

5 Power Snatches
7 Burpees

Only one partner may be working at a time. Partner 1 must complete full round before 2 begins.

Post loads and total rounds and reps as a team to comments.

The Air Squat with Chris Spealler-Video

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“I am not perfect, but I am getting better everyday…”

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Thursday 12.5.13

Posted on 04. Dec, 2013 by in WOD2

Every minute on the minute for 10 minutes complete:

5 Thrusters (115/80)
Max reps Double Unders in remainder of minute

Post loads and total double unders to comments.

Rx’d + (135/95)

1) Overhead Squat 3 x 5 (across)

2) 4 x 60 second Plank Hold (45/25)
Rest 1 minute between intervals

“I cannot wait to compete again”-Annie Thorisdottir-Video

The Top Ten Mistakes CrossFitters Make-Tabata Times

“We don’t see things as they are, we see them as we are.”~Anais Nin

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Wednesday 12.4.13

Posted on 03. Dec, 2013 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
550 M Run

One partner runs while other partner rest.

1) Every minute on the minute for 10 minutes complete:

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

2) 3 rounds of:

Max reps Strict Pull Ups (overhand/mixed grip only)
Rest 2 minutes

Austin Medford Does Godzilla 7:56-Video

Why I Haven’t Taught You to Kip

Meal Ideas-100 Days Of Real Food

CrossFit Murphy will be having our annual Christmas Party Friday, December 13th at 7:00pm at The Ridges Resort in Hiawassee.

Please turn in all points and a copy of BOD POD results in today.

“A good friend is a connection to life – a tie to the past, a road to the future, the key to sanity in a totally insane world.”~Lois Wyse

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Tuesday 12.3.13

Posted on 02. Dec, 2013 by in WOD2

15-12-9-12-15 reps for time of:

Push Jerks (115/80)
Box Jumps (24/20)
Knees to Elbows

Rx’d + (135/95)

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)

Compare loads to 5.3.13

3 Tips to Thrive During the Holiday Season-Lift Like A Girl

“The surest way not to fail is to be determined to succeed.”~Richard Brinsley Sheridan

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Monday 12.2.13

Posted on 01. Dec, 2013 by in WOD2

“Helen”

3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to 4.9.13

1) Bench Press 3-10-3-20-3-30

2) 100 V-Ups not for time

Ben Smith PR’s Back Squat At 480lbs-Video

Bring Sally Up HSPU’s-Video

Today will be the final day of our Nutrition Challenge. The BOD POD will be here today as well. We will have slots open throughout the afternoon, but out of courtesy for the test administrator, please schedule test with times between 3:00 and 6:00 so he doesn’t have open windows of no testing. As test slots begin to fill, please change times to make them more consolidated. There will not be as many testing this time as there was last time. Register for test time HERE

Instructions for testing:

Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:

Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)

Please arrive at least 5 minutes before your appointment start time.

For the test to be $30 we must have minimum of 30 people. If less than 30, test will be $35. Please pay the Test Administrator check or cash prior to test to keep the testing on schedule.

“Good things come to those who wait… greater things come to those who get off the couch and do anything to make it happen.”

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Sunday 12.1.13

Posted on 01. Dec, 2013 by in WOD2

Rest Day

Tomorrow will be the final day of our Nutrition Challenge.  The BOD POD will be here tomorrow as well.  We will have slots open throughout the afternoon, but out of courtesy for the test administrator, please schedule test with times between 3:00 and 6:00 so he doesn’t have open windows of no testing.  As test slots begin to fill, please change times to make them more consolidated.  There will not be as many testing this time as there was last time.  Register for test time HERE

Instructions for testing:

Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:

Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)

Please arrive at least 5 minutes before your appointment start time.

For the test to be $30 we must have minimum of 30 people. If less than 30, test will be $35. Please pay Erik or Allison check or cash prior to test to keep the testing on schedule.

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Saturday 11.30.13

Posted on 29. Nov, 2013 by in WOD2

“Nutts”

For time:

10 Handstand Push Ups
15 Deadlifts (250/170)
25 Box Jumps (30/20)
50 Pull Ups
100 Wallballs (20/14)
200 Double Unders
400 M Run (45/25)

Compare to 12.24.10

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

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Friday 11.29.13

Posted on 28. Nov, 2013 by in WOD2

“Team WOD”

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 10 minutes of:

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

Rx’d + (185/125)

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs one rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through the 1, 2, 3…1,2,3 rep scheme.

Rest 3 minutes…

With a 12 minute continuously running clock complete:

800 M Run (both partners MMS)
Max Lateral Burpees in the time remaining

Thanksgiving Judgement Day

Friday-10:00am class only
Saturday-9:00am

“Never count your days, make your days count.”

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Thursday 11.28.13

Posted on 27. Nov, 2013 by in WOD2

Happy Thanksgiving!!

Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all. Wealth and honor come from you; you are the ruler of all things. In your hands are strength and power to exalt and give strength to all.  Now, our God, we give you thanks, and praise your glorious name.~1 Chronicles 29:11-13

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Wednesday 11.27.13

Posted on 26. Nov, 2013 by in WOD2

For time:

50 KB Swings (53/35)

then…

20-15-10 reps of:

Front Squats (135/95)
Pull Ups

Rx’d + (165/110)

1) Back Squat 3-3-3-3

2) 3 rounds of:

Max Double Unders in 2 minutes
Rest 1 minute

Wednesday-Regular Schedule (no CrossFit Kids today)
Thursday-Closed
Friday-10:00am class only “Black Friday Throwdown”
Saturday-9:00am

“Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.”~W.T. Purkiser

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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

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Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD