WOD

Sunday 10.6.13

Posted on 05. Oct, 2013 by in WOD2

Rest Day

Post Your Comment (1)

Saturday 10.5.13

Posted on 05. Oct, 2013 by in WOD2

3 rounds for time of:

Row 500 M
12 Deadlifts (bodyweight)
21 Box Jumps (20)

Rx’d +

Row 500 M
12 Deadlifts (225/155)
21 Box Jumps (20)

1) Deadlift 2-2-2-2-2 (load does not exceed bar speed)

2) 3 x 14 reps of Death March (14 total steps)

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”~Pat Sherwood

Post your Comment (5)

Friday 10.4.13

Posted on 03. Oct, 2013 by in WOD2

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

4 Back Squats (185/125 from rack)
8 Toes to Bar
12 Plyo Push Ups

Rx’d + (225/155 from rack)

1) Bench Press 3-5-7-5-3

Family-CrossFit Peak 360

Shut Up, Flexibility-Catalyst Athletics

“I must be willing to give up what I am in order to become what I will be.”~Albert Einstein

Post your Comment (20)

Thursday 10.3.13

Posted on 02. Oct, 2013 by in WOD2

30-20-10 reps for time of:

Burpees
KB Swings (53/35)
50 Double Unders at the completion of each round

Rx’d + (70/53)

1) Every minute on the minute for 10 minutes:

Even minutes-”Goat 1″
Odd minutes-”Goat 2″

Bring Sally Up-Video

Michele Letendre 15 Unbroken Muscle Ups-Video

Speed Under The Bar

CrossFit: Defending the Name And Showing Integrity For The Trademark

Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)

“Unless someone like you cares a whole awful lot, nothing is going to get better.  It’s not.”

Post your Comment (18)

Wednesday 10.2.13

Posted on 01. Oct, 2013 by in WOD2

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (135/95)
2 Power Clean and Jerks (135/95)
3 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (135/95)
5 Power Clean and Jerks (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (185/125)

Rx’d + (155/105..185/125..225/155)

Post total reps as a team and loads to comments.

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

1) 800 M Run (MMS) for time

CrossFit Games To Air On ESPN Begin Tonight!!!!

Powerlifting VS. Strongman For Crossfit Training-Lift Big, Eat Big

The Handstand Push Up-CrossFit Invictus

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”

Post your Comment (28)

Tuesday 10.1.13

Posted on 30. Sep, 2013 by in WOD2

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

5 Chest to Bar Pull Ups
10 Box Jumps (24/20)
15 Wall Balls (20/14)

1) Front Squat 3 x 5

Rise and Shine-Video

“My grandfather once told me that there were two kinds of people: those who do the work and those who take the credit. He told me to try to be in the first group; there was much less competition.”

Post your Comment (32)

Monday 9.30.13

Posted on 29. Sep, 2013 by in WOD2

For time:

20 Power Snatches (115/80)
800 M Run (MMS)
20 Power Snatches (115/80)

Rx’d + (135/95)

1) Push Press 3 x 5

2) 4 x 7 KB Shoulder Press (double KBs)

WOD with GOD

Elbow Positioning In The Jerk With Kendrick Farris-Video

“No man can tell whether he is rich or poor by turning to his ledger. It is the heart that makes a man rich. He is rich according to what he is, not according to what he has.”~Henry Ward Beecher

Post your Comment (28)

Sunday 9.29.13

Posted on 28. Sep, 2013 by in WOD2

Rest Day

Post your Comment (3)

Saturday 9.28.13

Posted on 27. Sep, 2013 by in WOD2

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

“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.”

Post Your Comment (1)

Friday 9.27.13

Posted on 26. Sep, 2013 by in WOD2

5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Sprint 5-10-5 Yard Shuttle
Rest 30 seconds

1) 4 x 1 Hang Power Clean + 1 Front Squat + 1 Power Clean

Rx’d + 4 x 1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean

Strict Muscle Up Progression With David Durante-Video

How Often Should I Test My Max?-Lift Big, Eat Big

Saturday Schedule: 9:00am Ultimate Frisbee!!

“Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace and gratitude.”~Denis Waitley

Post your Comment (21)
Page 21 of 85« First...10...1920212223...304050...Last »

Get Started

Our next Foundations class will begin Monday, April 14th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at 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.

Schedule

Monday-Thursday
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD
6:30-7:30pm CrossFit WOD

Monday-Friday
6:00am-7:00am-CrossFit WOD (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD

Friday
6:00am-7:00am-Open Gym (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD

Saturday

9:00am CrossFit WOD

Sunday

Closed

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD