WOD

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.”

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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

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Sunday 9.29.13

Posted on 28. Sep, 2013 by in WOD2

Rest Day

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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.”

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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

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Thursday 9.26.13

Posted on 25. Sep, 2013 by in WOD2

6 rounds of:

Minute 1- 200 M Run
Minute 2-6 Burpees/6 Toes to Bar
Minute 3-Max reps Unbroken Ring Push Ups

1) 4 rounds of:

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

Compare to HERE

CrossFit Games To Air On ESPN!!

Why Do People Hate CrossFit?

“Perfection is not attainable, but if we chase perfection we can catch excellence.”~Vince Lombardi

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Wednesday 9.25.13

Posted on 24. Sep, 2013 by in WOD2

Complete as many reps as possible in 9 minutes of the following ascending ladder rep scheme of:

1 KB Swing (53/35)
1 Thruster (95/65)
2 KB Swings (53/35)
2 Thrusters (95/65)
3 KB Swings (53/35)
3 Thrusters (95/65)

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

Rx’d + (70/53)

1) Back Squat 2 x 10

Sub 3 Minutes With Rich Froning-Video

CrossFitters Eat Their Young For Time

Are Refined Carbohydrates Addictive

“If you can change your mind, you can change your life.”~ William James

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Tuesday 9.24.13

Posted on 23. Sep, 2013 by in WOD2

6 rounds of:

Run 400 meters (MHS Track)

Rest 90 seconds

Post total time to comments not including 6th rest

1) Every minute on the minute for 10 minutes complete:

1 Snatch (load allows for clean reps)

3 MUSTS to Become A Great Weightlifter-CrossFit Invictus

Go Do-CrossFit Lisbeth

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.”~Dale Carnegie

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Monday 9.23.13

Posted on 22. Sep, 2013 by in WOD2

For time:

100 Double Unders
30 Pull Ups
20 Squat Cleans (135/95)
30 Pull Ups
100 Double Unders

Rx’d + (165/110)

1) Clean (work to heavy single)

2) 3 x 15 GHD Sit Ups

Payton’s Return Brings Changes To Saints In-Season Conditioning, Lifting Program

7 Habits of Highly Effective Squatters

“80% of your fitness is nutrition.”

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Sunday 9.22.13

Posted on 21. Sep, 2013 by in WOD2

Rest Day

Congratulations to Frank, John, Tim, and Michael on all setting new PR’s at the “2 Hours From Anywhere 5K” at Murphy Medical Center!

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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.

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

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Crossfit Journal Sample
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