Sunday 9.14.14

Posted on 13. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.13.14

Posted on 12. Sep, 2014 by in WOD2

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

5 Power Clean and Jerks (135/95)
7 Toes to Bar
9 Box Jumps (24/20)

1) 1 Power Clean every 20 seconds for 8 minutes

CrossFitters Confess

-Mobility Clinic today, September 13th at 10:15am with Dustin Hall. This class will focus on the squat (glutes, hips, hamstrings, etc.) This will be a free class.

“Muscles are torn in the gym, fed in the kitchen, and built in the bed.”

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Friday 9.12.14

Posted on 11. Sep, 2014 by in WOD2

Teams of 3 or 4 complete the following:

3 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max reps Bench Press (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 9 minutes.

“FED UP”- Official Trailer On The Obesity Epidemic In America-Video

“Man is the only creature that refuses to be what he is.”~Albert Camus

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Thursday 9.11.14

Posted on 10. Sep, 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) 3 rounds not for time of:

10 Double KB Box Step Ups (5 each)
20 Banded Good Mornings
30 Ab Mat Sit Ups/20 GHD Sit Ups

Do You Remember 9/11/2001

-Mobility Clinic today, September 13th at 10:15am with Dustin Hall. This class will focus on the squat (glutes, hips, hamstrings, etc.)  This will be a free class.

“We have to learn to be our own best friends because we fall too easily into the trap of being our own worst enemies.”~Roderick Thorp

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Wednesday 9.10.14

Posted on 09. Sep, 2014 by in WOD2

Complete the following:

Starting at 0:00 minutes:

3 rounds for time of:

15 Overhead Squats (135/95)
12 Ring Dips

Starting at 10 minutes:

4 rounds for time of:

5 Power Snatches (135/95)
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Starting at 21 minutes:

2 rounds for time of:

600 M Run
20 KB Swings

Kings Of Weightlifting With Kendrick Farris and Derrick Johnson-Video

Mat Fraser Snatches 315lb-Video

“People need to be reminded much more often than they need to be instructed.”~Samuel Johnson

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Tuesday 9.9.14

Posted on 08. Sep, 2014 by in WOD2

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS track)

Compare to 8.20.13

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

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Monday 9.8.14

Posted on 07. Sep, 2014 by in WOD2

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

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

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

4 Power Cleans
4 Push Jerks

Compare to HERE

“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.~Richard Bandler

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Sunday 9.7.14

Posted on 06. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.6.14

Posted on 05. Sep, 2014 by in WOD2

Teams of 3 complete the following:

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

10 Rope Climbs
30 Push Jerks (135/95)
50 Burpee Box Jumps (24/20)

One partner Rows 300/270 M while the other 2 work.  Partners may only work one at a time at each movement.

Rx’d + (165/110)

“Of all the seasons, autumn offers the most to man and requires the least of him.”~Hal Borland

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Friday 9.5.14

Posted on 04. Sep, 2014 by in WOD2

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

Bench Press (bodyweight/.75 bodyweight)
Hang Squat Cleans (.75 bodyweight)
200 M Run between each round

“I am only one, but I am one.  I cannot do everything, but I can do something.  And I will not let what I cannot do interfere with what I can do.”~Edward Everett Hale

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

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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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