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WOD

Thursday 1.7.16

Posted on 06. Jan, 2016 by in WOD2

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“Nancy”

5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to 8.6.15

1) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

“Seventy percent of success in life is showing up.”~Woody Allen

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Wednesday 1.6.16

Posted on 05. Jan, 2016 by in WOD2

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

3 Muscle Ups
6 Handstand Push Ups
12 Russian KB Swings (70/53)

Compare to 1.27.15

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 Supine Bar Rows (20)
Max reps Unbroken Plyo Push Ups (chest touches plate)

CrossFit Murphy will kickoff our 2016 Teens program on Tuesdays and Thursdays next week, January 12th from 3:20-4:20pm!!

The 2016 CrossFit Games Open and Why I Love It!!!-Video

“Striving for success without hard work is like trying to harvest where you haven’t planted.”~David Bly

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Tuesday 1.5.16

Posted on 04. Jan, 2016 by in WOD2

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As many rounds and reps as possible in 16 minutes of:

9 Power Cleans (155/105)
12 Knees to Elbows
15 Box Jump on and Overs (24/20)

Rx’d + (185/125)

“Smooth seas do not make skillful sailors.”~African Proverb

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Monday 1.4.16

Posted on 03. Jan, 2016 by in WOD2

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1-2-3-4-5-6-7-8-9-10 reps for time of:

Thrusters (95/65)
Complete 25 Double Unders after each set

Rx’d + (115/80)

1) Back Squat (5 rep max)

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

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Sunday 1.3.16

Posted on 02. Jan, 2016 by in WOD2

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Rest Day

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Saturday 1.2.16

Posted on 01. Jan, 2016 by in WOD2

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

5 Deadlifts (275/185)
15 Wall Balls (20/14)
3 Muscle Ups

1) Devote 15 minutes to “Goat” work

CrossFit Murphy will resume regular schedule today.

“Many people look forward to the new year for a new start on old habits.”

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Friday 1.1.16

Posted on 31. Dec, 2015 by in WOD2

Just me and you at 530

Happy New Year!!!

CrossFit Murphy will be closed today.

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Thursday 12.31.15

Posted on 30. Dec, 2015 by in WOD2

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As many rounds and reps as possible in 14 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

Compare to 8.11.14

Holiday Schedule:

-Thursday, December 31st-Regular Schedule
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

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Wednesday 12.30.15

Posted on 29. Dec, 2015 by in WOD2

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Max Double Unders in 2 minutes then…

15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Presses (95/65)
Burpees

Rx’d + (70/53…135/95)

1) Bench Press 10-8-6-4-2

2) 3 x Max Reps Strict Bar Dips

“Don’t wait until everything is just right.  It will never be perfect.  There will always be challenges, obstacles and less than perfect conditions.  So what.  Get started now.  With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

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Tuesday 12.29.15

Posted on 28. Dec, 2015 by in WOD2

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10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Chest to Bar Pull Ups

Rx’d + (185/125)

1) Back Squat (5 rep max)

There are different kinds of gifts, but the same Spirit distributes them.  There are different kinds of service, but the same Lord.  There are different kinds of working, but in all of them and in everyone it is the same God at work.  Now to each one the manifestation of the Spirit is given for the common good.~1 Corinthians 12:4-7

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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.
Crossfit Journal Sample
Mobility WOD
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