WOD

Monday 5.5.14

Posted on 04. May, 2014 by in WOD2

Big “Helen”

1200m Run (2 x 600)
63 KB Swings (53/35)
36 Pull ups
800m Run (600 + 200)
42 KB Swings (53/35)
24 Pull ups
400m Run
21 KB Swings (53/35)
12 Pull ups

1) 5 rounds of:

Plank Hold 60 seconds
Rest 30 seocnds

Should Women Run?

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Wednesday, May 7th will be “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class. 

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”~John Quincy Adams

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Sunday 5.4.14

Posted on 04. May, 2014 by in WOD2

Rest Day

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Saturday 5.3.14

Posted on 03. May, 2014 by in WOD2

3 rounds for time of:

400 M Run
10 Front Squats (155/105)
10 Handstand Push Ups

Rx’d + (185/135)…Strict Handstand Push Ups

1) 4 rounds not for time of:

10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls
10 GHD Sit Ups

The Hay Is In The Barn-CrossFit Football

How To Get Your First Muscle Up-CrossFit Invictus

“The greatest mistake you can make in life is to be continually fearing you will make one.”~Elbert Hubbard

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Friday 5.2.14

Posted on 01. May, 2014 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps in 10 minutes of each of the following:

1) Each team member complete:

30 Power Snatches (95/65)
20 Power Snatches (115/80)
10 Power Snatches (135/95)
As many Chest to Bar Pull Ups as possible in time remaining as a team

Both team members will work simultaneously to complete the Power Snatch sequence each with their own bar. Teams can only move to Chest to Bar Pull Ups when both team members complete the Snatch sequence.

Rx’d + (115/80…135/95…165/110)…Max Muscle Ups as a team

1) 7 rounds not for time of:

7 Bench Press reps
7 Box Jumps (30/24)

CrossFit Games Update: April 30, 2014-Video

CrossFit.com Programming Analysis: Part 1

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Wednesday, May 10th will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class.  Don’t worry, we will be gentle.

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Thursday 5.1.14

Posted on 30. Apr, 2014 by in WOD2

Max reps in 2 minutes each of:

Double Unders
Ab Mat Sit Ups
Burpees
DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Max reps in 1 minute each of:

Double Unders
Ab Mat Sit Ups
Burpees
DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d + (70/50)

2014 Regional Events Released

Come unto Me all ye that labor and are heavy laden, and I will give you rest.Take My yoke upon you and learn of Me, for I am meek and lowly in heart, and ye shall find rest unto your souls.For My yoke is easy, and My burden is light.~Matthew 11:28-30

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Wednesday 4.30.14

Posted on 29. Apr, 2014 by in WOD2

For time:

1200 M Run (200 + 400 + 600 M)
30 Deadlifts (185/135)
20 Hang Power Cleans (185/135)
10 Bar Muscle Ups
1200 M Run

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“Specialist: a man who knows more and more about less and less.”~William J. Mayo

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Tuesday 4.29.14

Posted on 28. Apr, 2014 by in WOD2

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

10 KB Swings (70/53)
10 Ring Dips
10 Push Presses (115/80)

Compare to 5.1.13

1) Tabata Handstand Hold 8 x 20 x 10

Boz vs. Ro-Video

Five Ways To Get The Most Out Of Your Hour At The Gym-CrossFit Invictus

“When life throws you adversity, you have three choices: you can let it define you, you can let it destroy you…or you can let it strengthen you.”

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Monday 4.28.14

Posted on 27. Apr, 2014 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)

1) Back Squat 3 x 5 (across)

Compare SWOD and add 5lbs to HERE

2) 60 Knees to Elbows not for time

Congratulations to Ray, Matt, Amanda, and Jenny on their 1st place win in the River Ruckus team in event in Asheville!!

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Sunday 4.27.14

Posted on 26. Apr, 2014 by in WOD2

Rest Day

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Saturday 4.26.14

Posted on 25. Apr, 2014 by in WOD2

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS track)

1) Every minute on the minute for 10 minutes:

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

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.”~Jim Rohn

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

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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.

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