Monday 4.14.14

Posted on 13. Apr, 2014 by in WOD2


5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Rx’d + (185/125)

Compare to 4.5.13

1) Clean (work to heavy 2 must reset between each rep)

2) 3 x 12 DB Shoulder Press

Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.~Ephesians 4.2-3

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Sunday 4.13.14

Posted on 12. Apr, 2014 by in WOD2

Rest Day

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Saturday 4.12.14

Posted on 11. Apr, 2014 by in WOD2

3 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

1) 4 rounds of:

Max reps Pull Ups
200 Farmer’s Carry (as heavy as possible)

Rest 2 minutes

Post loads and total reps to comments.

Their work will be shown for what it is, because the day will bring it to light. It will be revealed with fire, and the fire will test the quality of each person’s work. If what has been built survives, the builder will receive a reward.~1 Corinthians 3:13-14

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Friday 4.11.14

Posted on 10. Apr, 2014 by in WOD2

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

3 Power Snatches (95/65)
3 Box Jumps (24/20)

6 Power Snatches (95/65)
6 Box Jumps (24/20)

9 Power Snatches (95/65)
9 Box Jumps (24/20)

12 Power Snatches (95/65)
12 Box Jumps (24/20)

If you complete the round of 12, go on to 15.  If you complete 18, go on to 21, etc.

Rx’d + (115/80)

1) Every minute on the minute for 12 minutes complete:

Even minutes: 7 Bench Press reps
Odd minutes: 7 Front Squats (no racks)

The 10 Types Of Coaches and How To Spot Them

The Role Of The Bench Press In Strength Training-Bill Starr

What Foods Provide Digestive Bliss

“Time, which changes people, does not alter the image we have retained of them.”~Marcel Proust

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Thursday 4.10.14

Posted on 09. Apr, 2014 by in WOD2

For time:

Run 5k (Health Department)

Rx’d +

Run 7k

Compare to 10.15.13

Running–Pushing vs Pulling-CrossFit Invictus

Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.~1 Corinthians 9:25

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Wednesday 4.9.14

Posted on 08. Apr, 2014 by in WOD2

For time:

1 Rope Climb
3 Deadlifts (275/185)
6 Chest to Bar Pull Ups
12 Burpees
24 Wall Balls (20/14)
48 Double Unders
800 M Run

Rx’d + (345/235)

This workout is performed waterfall style. You perform the 1st exercise, then the 1st and 2nd, then the 1st, 2nd, and 3rd, then 1st, 2nd, 3rd, and 4th and so forth ending with the 800 M run for time.

10 Real Life Reasons Why The Primal Blueprint Works For Me-Mark’s Daily Apple

“Individual commitment to a group effort—that is what makes a team work, a company work, a society work, a civilization work.”~Vince Lombardi

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Tuesday 4.8.14

Posted on 07. Apr, 2014 by in WOD2

Teams of 2 complete as many rounds and reps in 15 minutes of:

8 KB Swings
8 Toes to Bar
8 Box Jumps (24/20)

Partners will alternate movements to complete each round. Partner 1 performs 8 KB Swings…Partner 2 performs 8 Toes to Bar..Partners 1 performs 8 Box Jumps (1 round complete).  Continue this pattern for 15 minutes.

1) 3 rounds for time of:

15 Strict Handstand Push Ups
15 Strict Ring Dips

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

Schedule changes:

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

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”~Greg Glassman

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Monday 4.7.14

Posted on 06. Apr, 2014 by in WOD2

“The Chief”

5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to 11.28.11

1) 5 x 12 Double KB Walking Lunges (front rack)

10 Things Every CrossFitter Should Do 

5 Strength Training Truths Every Woman Should Know

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

“Remember always that you not only have the right to be an individual, you have the obligation to be one.”Eleanor Roosevelt

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

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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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