Thursday 1.8.15

Posted on 07. Jan, 2015 by in WOD2


Complete the following by alternating between the two movements for time:

50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Box Jumps (24/20)

Compare to 4.28.14

1) 5 rounds not for time of:

12 Double KB Walking Lunges (front rack)

Catching Kayla….Why Do I Run?-Video

“You can’t live a perfect day without doing something for someone who will never be able to repay you.”~John Wooden

Post your Comment (22)

Wednesday 1.7.15

Posted on 06. Jan, 2015 by in WOD2


As many rounds and reps as possible in 20 minutes of:

1 Deadlift
3 Rope Climbs
20 Ab Mat Sit Ups
40 Double Unders

6 Types of People Who Can Definitely Benefit From Starting CrossFit

Since July of 2010, our family has extended into a community of friends that have become part of our everyday life.  Day in and day out we see each other and not only endure the commonality of working out together, but a bond of friendship that is so amazing and we are deeply grateful for each of you.  You have added so much not only our gym as a facility, but to fact that we have such an awesome community at CrossFit Murphy.  Thank you so much for all that you do.  We love each of you and are very grateful for everything you do.~Erik, Allison, Ty, Cole, and Emma Laney

Post your Comment (20)

Tuesday 1.6.15

Posted on 05. Jan, 2015 by in WOD2


With a continuously running clock, do one Pull Up and one Push Jerk (135/95) the first minute, two Pull Ups and two Push Jerks (135/95) the second minute, three Pull Ups and three Push Jerks (135/95) the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Rx’d + (165/110)

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments.  Their sum is your score.

1) 4 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
Max reps Strict/Weighted Bar Dips
(rest as needed between sets)

 Sweet. Simple. Paleo. Zone

The Only Article on Resolutions You Need

Schedule Change:

There will be a lunch time WOD on Fridays only. 

“Every day is a new beginning.  Treat it that way.  Stay away from what might have been, and look at what can be.”~Marsha Petrie Sue

Post your Comment (16)

Monday 1.5.15

Posted on 04. Jan, 2015 by in WOD2


As many rounds and reps as possible in 5 minutes of:

5 Hang Squat Cleans (135/95)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

3 Hang Squat Cleans (155/105)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

1 Hang Squat Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) Front Squat (find 1 rep max)

2015 Spring Clean Nutrition Challenge

 “I don’t know what the future holds, but I do know WHO holds the future.”

Post your Comment (19)

Sunday 1.4.15

Posted on 03. Jan, 2015 by in WOD2


Rest Day

Post your Comment (0)

Saturday 1.3.15

Posted on 02. Jan, 2015 by in WOD2


5 rounds for time of:

200 M Run
10 Handstand Push Ups
2 Rope Climbs
10 Axle Bar Deadlifts (225/155)

1) Every minute on the minute for 10 minutes:

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

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”

Post Your Comment (1)

Friday 1.2.15

Posted on 01. Jan, 2015 by in WOD2


As many rounds and reps as possible in 12 minutes of:

50 Wall Balls (20/14)
100 Double Unders
25 Power Snatches (115/80)
100 Double Unders
50 Wall Balls (20/14)
15  Muscle Ups

Rx’d + (135/95)

1) Every minute on the minute for 10 minutes:

2 Snatches (reset between each rep)

The “Spring Clean” Nutrition Challenge begins Monday, January 5th.  Teams of 3 sign up at gym.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where you treasure is, there you heart will be also.~Matthew 6:19-21

Post your Comment (18)

Thursday 1.1.15

Posted on 31. Dec, 2014 by in WOD2


Happy New Year!!!

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games-Video

Holiday Schedule:

-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

“It is not enough to take steps which may some day lead to a goal; each step must be itself a goal and a step likewise.”

Post Your Comment (1)

Wednesday 12.31.14

Posted on 30. Dec, 2014 by in WOD2


10 rounds of:

Every minute on the minute complete:

Minute 1-7 Bench Press reps
Minute 2-15 KB Swings
Minute 3-7 Box Jumps (36/28)

Holiday Schedule:

-Wednesday, December 31st-Regular Schedule (adults and kids) with the exception of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

“You can’t out train poor nutrition.”

Post your Comment (2)

Tuesday 12.30.14

Posted on 29. Dec, 2014 by in WOD2


Complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Power Clean (155/105)
1 Burpee Pull Up
2 Power Cleans (155/105)
2 Burpee Pull Ups
3 Power Cleans (155/105)
3 Burpee Pull Ups

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

1) Deadlift 3 x 5 (across)

2) 3 x 20 Banded Good Mornings

Average Joe With Rich Froning-Video

“If you can change your mind, you can change your life.”~ William James

Post your Comment (19)
Page 15 of 125« First...10...1314151617...203040...Last »

Get Started

A new Foundations class will begin every month. Classes will run Monday, Tuesday, and Thursday for two weeks. Contact crossfitmurphy@gmail.com to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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.
Crossfit Journal Sample
Mobility WOD
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap