WOD

Saturday 2.15.14

Posted on 14. Feb, 2014 by in WOD2

For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

1) Every minute on the minute for 8 minutes complete:

2 Rope Climbs

2) Row 1k for time

Love Letter: 52 Reasons Why I Love CrossFit

Saturday school was cancelled.  We will be on regular Saturday schedule today.

“Be confident. Too many days are wasted comparing ourselves to others and wishing to be others and wishing to be something we aren’t. Everybody has their own strengths and weaknesses, and it is only when you accept everything your are, and aren’t, that you will truly succeed.”

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Friday 2.14.14

Posted on 13. Feb, 2014 by in WOD2

Nate

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

2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

Compare to 6.25.13

1) Bench Press 4 x 5 (rest 3 minutes)

Common Rowing Mistakes-Video

“Let us rather run the risk of wearing out than rusting out.”~Theodore Roosevelt

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Thursday 2.13.14

Posted on 12. Feb, 2014 by in WOD2

As many rounds and reps as possible in 9 minutes of:

12 Deadlifts (115/80)
9 Hang Squat Cleans (115/80)
6 Burpees

Rx’d + (155/105)

1) Every minute on the minute for with the same load for 10 minutes of:

Even minutes-8 Back Squats
Odd minutes-4 Front Squats

2) 3 x 15 GHD Sit Ups

In The Woods With Mikko Salo-Video

Thursday Schedule:

6:00am-No class
8:15am-No class
CrossFit Teens-No class
All afternoon sessions will tentatively be on regular schedule weather permitting.  Please check the comment section or our social media for updates.

“Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is no such thing as bad weather, only different kinds of good weather.”~John Ruskin

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Wednesday 2.12.14

Posted on 11. Feb, 2014 by in WOD2

50-40-30-20-10 reps for time of:

Wall Balls (20/14)
Push Ups (deload with feet on 25lb plate)
Double Unders

or choose from the following at home workouts HERE

Why I Don’t Run In The Snow-Video

Danny Broflex: Dude-Bro-Reps-Video

All afternoon sessions will be cancelled this afternoon.  Sorry for the inconvenience.  Stay safe and HAVE FUN!!

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.~1 Corinthians 13:4-5

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Tuesday 2.11.14

Posted on 10. Feb, 2014 by in WOD2

Complete as many reps as possible in 15 minutes of the following rep scheme:

3 Power Snatches (95/65)
3 Box Jumps (24/20)

3 Toes to Bar
6 Power Snatches (95/65)
6 Box Jumps (24/20)

6 Toes to Bar
9 Power Snatches (95/65)
9 Box Jumps (24/20)

9 Toes to Bar
12 Power Snatches (95/65)
12 Box Jumps (24/20)
12 Toes to Bar

If you complete the round of 12, go on to 15. If you complete 18, go on to 21, etc.

So think clearly and exercise self-control. Look forward to the gracious salvation that will come to you when Jesus Christ is revealed to the world. So you must live as God’s obedient children. Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy. For the Scriptures say, “You must be holy because I am holy.~1 Peter 1: 13-16

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Monday 2.10.14

Posted on 09. Feb, 2014 by in WOD2

3 rounds for time of:

600 M Run
18 Thrusters (95/65)
18 Pull Ups

1) Complete the following:

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

Top 10 Excuses For Not Joining The Open

“I’ll Never Be On ESPN, But…..

Know Your Mobility Weakness-CrossFit Invictus

Schedule reminders:

-Monday and Wednesday: CrossFit Kids 4:30-5:15 (4-7)
-Monday and Wednesday: CrossFit Kids 5:30-6:20 (8-11)

“Good instincts usually tell you what to do long before your head has figured it out.”~Michael Burke

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Sunday 2.9.14

Posted on 09. Feb, 2014 by in WOD2

Rest Day

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Saturday 2.8.14

Posted on 08. Feb, 2014 by in WOD2

Teams of 2 complete:

3 rounds for time of:

75 Wall Balls (20/14)
50 KB Swings (70/53)
25 Toes to Bar

1) Every minute on the minute for 8 minutes complete:

5 Strict Pull Ups
10 Bounding Hurdle Jumps

Danny Broflex: The Game of Chess-Video

What Makes a Great CrossFit Member?

Better than the CrossFit Games in our Backyard

“Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has.”~Margaret Meade

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Friday 2.7.14

Posted on 06. Feb, 2014 by in WOD2

2 rounds of:

As many rounds and reps in 5 minutes of:

5 Power Snatches
5 Handstand Push Ups
Rest 1 minute

Post loads and rounds to comments.

1) Every minute on the minute for 8 minutes:

2 Snatches (rest 5 seconds between reps)

Who Do You Train With?-Video

“Cut your own wood and you warm yourself twice.”~Henry Ford

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Thursday 2.6.14

Posted on 05. Feb, 2014 by in WOD2

3 rounds for time of:

Row 500 M
12 Burpees
21 Box Jumps (24/20)

1) Tabata Bench Isometric Hollow Holds 8 x 20 x 10

2) Devote 10 minutes to one specific “Goat”

Practical Training Advice-Lift Big, Eat Big

So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.~Matthew 6:34

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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!!

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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