Wednesday 6.4.14

Posted on 03. Jun, 2014 by in WOD2

4 rounds each for time of:

Every 5 minutes complete:

600 M Run (1 lap around complex)
6 Power Snatches

Rx’d + Every 4 minutes x 5 rounds

1) 5 x 2 Hang Snatch (must reset between each rep)

External Rotation And The Shoulder: A Match Made In Heaven-CrossFit Invictus

“Go confidently in the direction of your dreams. Live the life you have imagined.”~Henry David Thoreau

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Tuesday 6.3.14

Posted on 02. Jun, 2014 by in WOD2

3 rounds for time of:

10 Burpee Bar Muscle Ups
15 Box Jumps (30/24)
20 Push Presses (115/80)

Rx’d + (155/105)

1) 3 rounds not for time of:

Max reps Supine Bar Rows (20)
15 Evil Wheels
20 GHD Sit Ups

“Don’t be afraid to fail. Every success comes from a willingness to fail. Fear can paralyze. If you have no fear, you will push yourself harder.”

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Monday 6.2.14

Posted on 01. Jun, 2014 by in WOD2

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

5 Hang Squat Cleans (135/95)
10 Push Ups
Rest 2 minutes

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

3 Hang Squat Cleans (155/105)
10 Push Ups
Rest 2 minutes

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

1 Hang Squat Clean (185/125)
10 Push Ups

Rx’d + (185/125…205/140…225/155)

1) 6 x Sprint 5-10-5 Yard Shuttle (rest 45 seconds between each shuttle)

View Archived Footage Of Regionals Week 4-Video

“The most important thing about goals is having one.”~ Geoffry Abert

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Sunday 6.1.14

Posted on 31. May, 2014 by in WOD2

Rest Day

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Saturday 5.31.14

Posted on 30. May, 2014 by in WOD2

7 rounds of:

Every minute on the minute complete:

Minute 1-Row 200 M
Minute 2-50 Double Unders
Minute 3-30 Ab Mat Sit Ups

Competition: Why We Do It-Video

“No matter how talented you are your talent is going to fail you if your not skilled.  If you don’t study, if you don’t work really hard and dedicate yourself to being better every single day, you’ll never be able to communicate with your artistry the way that you want.”

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Friday 5.30.14

Posted on 29. May, 2014 by in WOD2

1) 10 rounds of:

2 Power Cleans (must reset between each rep)
10 Strict Dips

Complete 10 sets with the load increasing every set. Immediately perform 10 strict dips after each set of cleans. There is no time component for this workout but it must completed within a 20 minute time cap. Rest as long as needed between sets, but load must increase every set.

1) Close Grip Bench Press 5 x 5

If you want to change the world, start off by making your bed-Video

And in fact, you do love all of God’s family throughout Macedonia. Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life: You should mind your own business and work with your hands, just as we told you,so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

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Thursday 5.29.14

Posted on 28. May, 2014 by in WOD2

3 rounds for time of:

400 M Run
30 Wall Balls (20/14)

1) 3 x 3 Front Squats + 6 Back Squats

Compare loads to 11.11.13

Regional Preview 2014: Week 4-Video

“Do the best you can until you know better.  Then when you know better, do better.”~Maya Angelou

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Wednesday 5.28.14

Posted on 27. May, 2014 by in WOD2

5 rounds for time of:

20 KB Swings (53/35)
10 Box Jumps (24/20)
1 Rope Climb

Rx’d + (70/53)

1) 4 rounds not for time of:

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

In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:16

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Tuesday 5.27.14

Posted on 26. May, 2014 by in WOD2

5 rounds for time of:

7 Deadlifts (245/165)
10 Burpees

Rx’d + (315/225)

Compare to 8.27.13

1) Shoulder Press 5 x 10 (rest 2 minutes between sets)

2) Teams of 2 complete:

8 rounds of:

40 M Banded Sprint

“It is a sublime thing to suffer and be stronger.”~Henry Wadsworth Longfellow

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Monday 5.26.14

Posted on 25. May, 2014 by in WOD2


For time:

Run 1 Mile (MHS Loop)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Congratulations to Matt and Ray Gutierrez on there performance this weekend at the Mid Atlantic Regionals!

Memorial Day Schedule:

-9:00am Class Only

Watch Archived Footage Of The Mid Atlantic Regionals-Video

“Men acquire a particular quality by constantly acting a particular way. You become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.”~Aristotle

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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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