Sunday 4.7.14

Posted on 06. Apr, 2014 by in WOD2

Rest Day

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Saturday 4.5.14

Posted on 04. Apr, 2014 by in WOD2

For time:

Run 1 Mile (MHS Loop)
Row 1k

1) 50 Handstand Push Ups for time

Be A Box Babe, Not A Barbie-The Box Magazine

Five Common Reasons Misses Occur In The Snatch-CrossFit Invictus

Nutrition Q & A Clinic will be Tuesday, April 8th at 7:30pm. 

“When God is our strength, it is strength indeed; when our strength is our own, it is only a weakness.”~St. Augustine

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Friday 4.4.14

Posted on 03. Apr, 2014 by in WOD2

10 rounds of:

Every 2 minutes complete:

7 Chest to Bar Pull Ups
5 Power Snatches
30 Double Unders

Rx’d +

3 Burpee Muscle Ups (6 inches above reach)
5 Power Snatches
30 Double Unders

“Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive.”~Attributed to Howard Thurman

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Thursday 4.3.14

Posted on 02. Apr, 2014 by in WOD2

3 rounds for time of:

400 M Run
10 Hang Squat Cleans (135/95)
15 Box Jumps (24/20)

Rx’d + (185/125)

1) Bench Press 10-8-6-4-2 (increasing load each set)

2) Tabata Push Ups 8 x 20 x 10

Data And Your Diet-EC Synkwoski-Video

CrossFit Games Update: April 1, 2014-Video

CrossFit Games Update: April 2, 2014-Video

Schedule changes:

Tuesday/Thursday-12:00-1:00 Lunch Time Express WOD
Tuesdays/Thursday 5:30-6:30 CrossFit Teens

“Experience is a hard teacher because she gives the test first, the lesson afterward.”~Vernon Law 

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Wednesday 4.2.14

Posted on 01. Apr, 2014 by in WOD2

3 rounds of:

Max reps in 50 seconds/10 seconds rest

Toes to Bar
KB Swings (53/35)
Wall Balls (20/14)
Rest 1 minute between rounds

1) 1 Snatch every 30 seconds for 8 minutes

“If we all did the things we are capable of doing, we would literally astound ourselves.”~Thomas Alva Edison

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Tuesday 4.1.14

Posted on 31. Mar, 2014 by in WOD2

Complete 8 rounds:

Sprint 20 yards–40 yards–20 yards shuttle

Rest 45 seconds between rounds.

Post fastest and slowest round to comments.

1) Complete for time:

20 Shoulder Presses
30 Push Presses
40 Push Jerks

Compare to 9.4.13

2) 3 x 20 Back Extensions

“Money was never a big motivation for me, except as a way to keep score. The real excitement is playing the game.”~Donald Trump

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Monday 3.31.14

Posted on 30. Mar, 2014 by in WOD2

As many rounds and reps as possible in 15 minutes of:

200 M Run
7 Power Cleans (155/105)
7 Chest to Bar Pull Ups

1) Back Squat (find a 20 rep max)

The “Truffle Shuffle” nutrition challenge begins today.  See details at the gym.

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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Sunday 3.30.14

Posted on 29. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.29.14

Posted on 28. Mar, 2014 by in WOD2


5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Pull Ups

Post reps for both exercises in all rounds.

Compare to 1.19.13

The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death”. “It is our observation that men will die for points.”~Coach Greg Glassman

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Friday 3.28.14

Posted on 27. Mar, 2014 by in WOD2

21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65)
Bar Facing Burpees

Open Announcement 14.5: Archived Footage-Video

An Ode To The Breakfast Club-CrossFit Invictus

“Blessed is he who expects nothing, for he shall never be disappointed.”~Jonathon Swift

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A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact 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.

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD
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