WOD

Tuesday 1.7.14

Posted on 06. Jan, 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)

2) Every minute on the minute complete:

Even minutes-Row for Max Meters in 40 seconds/Rest 20 seconds
Odd minutes- 7 Burpees

Post total meters as a team.

Rx’d + 10 Burpees

3) Max Unbroken True Push Ups
Complete 1 Rope Climb at the completion of each set of Push Ups

Post total Push Ups as a team.

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“First we form habits, then they form us. Conquer your bad habits or they will conquer you.”~Rob Gilbert

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Monday 1.6.14

Posted on 05. Jan, 2014 by in WOD2

For time:

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

Thrusters (115/80)
Complete 30 Double Unders after each set

Rx’d + (135/95)

1) Back Squat 7-5-3 (load should increase each set)

2) 3 x 15 GHD Sit Ups

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We will tentatively be on regular schedule today.  Schedule updates will be posted in the comment section so please check before you come in.  The 6am WOD will also have a schedule update posted in the comment section from Ray G. as we evaluate that all trainers can safely make it to the gym.

Who, being in very nature God, did not consider equality with God something to be used to his own advantage;  rather, he made himself nothing by taking the very nature of a servant, being made in human likeness.  And being found in appearance as a man, he humbled himself by becoming obedient to death—even death on a cross!  Therefore God exalted him to the highest place and gave him the name that is above every name,that at the name of Jesus every knee should bow, in heaven and on earth and under the earth,and every tongue acknowledge that Jesus Christ is Lord, to the glory of God the Father.~Philippians 2: 6-11

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Sunday 1.5.14

Posted on 04. Jan, 2014 by in WOD2

Rest Day

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Saturday 1.4.14

Posted on 03. Jan, 2014 by in WOD2

“Tabata These”

Push Press (95/65)
Double Unders

Deadlift (185/125)
True Push Ups

Rx’d + (225/155)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

“Come near to God and he will come near to you.”~James 4:8

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Friday 1.3.14

Posted on 02. Jan, 2014 by in WOD2

Morrison

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

Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)

Rx’d +

2)  As many rounds and reps as possible in 10 minutes of:

2 Muscle Ups
1 Deficit Handstand Push Up 6″
2 Muscle Ups
2 Deficit Handstand Push Ups 6″
2 Muscle Ups
3 Deficit Handstand Push Ups 6″

Continue on through 2/4…2/5…2/6 and so forth.

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“Sometimes, life gives you a second chance because just maybe the first time you weren’t ready.”

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Thursday 1.2.14

Posted on 01. Jan, 2014 by in WOD2

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

5 Power Cleans (115/80)
8 Toes to Bar

Rx’d + (135/95)

1) 10 rounds of:

2 Cleans (touch and go power or squat)
10 Strict Ring 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.

Rx’d +

3) 3 x Row 1:40 rest 20 seconds…Goal is (500/420 M)

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Today’s Schedule:

-Thursday, January 2-Resume normal schedule + CrossFit Kids 5:30-6:20pm

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”~Carl Bard

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Wednesday 1.1.14

Posted on 31. Dec, 2013 by in WOD2

Happy New Year!!

Holiday Schedule:

-Wednesday, January 1-Closed
-Thursday, January 2-Resume normal schedule + CrossFit Kids 5:30-6:20pm

“The reward of a thing well done is to have done it.”~Ralph Waldo Emerson

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Tuesday 12.31.13

Posted on 30. Dec, 2013 by in WOD2

As many rounds and reps as possible in 10 minutes of:

50 Double Unders
15 KB Swings (53/35)
10 Pull Ups

Rx’d + (70/53)

1) Deadlift (work to heavy 3)

2) Alternating Tabata

Ab Mat Sit Ups
Plank Hold

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Holiday Schedule:

-Tuesday, December 31-Regular schedule…No 6:30pm Class
-Wednesday, January 1-Closed

-Thursday, January 2-Resume normal schedule + CrossFit Kids 5:30-6:20pm

It is useless for you to work so hard from early morning until late at night, anxiously working for food to eat; for God gives rest to his loved ones.~Psalm 127:2

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Monday 12.30.13

Posted on 29. Dec, 2013 by in WOD2

3 rounds of:

Max reps in 40 seconds/Rest 20 seconds each of:

Hang Power Clean and Jerks (115/80)
Burpees
Push Ups (deload)
Rest 1 minute

Rx’d + (135/95)

1) Every minute on the minute for 14 minutes:

Even minutes-8 Bench Press reps + 10 Bounding Hurdle Jumps
Odd minutes-8 Front Squats (no racks)

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Holiday Schedule:

-Tuesday, December 31-Regular schedule…No 6:30pm Class
-Wednesday, January 1-Closed

-Thursday, January 2-Resume normal schedule + CrossFit Kids 5:30-6:20pm

“It’s not about being better than someone else, it’s about being better than you were the day before.”

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Sunday 12.29.13

Posted on 28. Dec, 2013 by in WOD2

Rest Day

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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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