Monday 9.14.15

Posted on 13. Sep, 2015 by in WOD2


Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (115/80)
1 Box Jump (24/20)
2 Power Snatches (115/80)
2 Box Jumps (24/20)
3 Power Snatches (115/80)
3 Box Jumps (24/20)

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

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“Never doubt that a small group of thoughtful, committed people can change the world.  Indeed, it is the only thing that ever has.”~Margaret Meade

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Sunday 9.13.15

Posted on 13. Sep, 2015 by in WOD2


Rest Day

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Saturday 9.12.15

Posted on 11. Sep, 2015 by in WOD2


7 rounds of:

Minute 1-15 Push Presses (115/80)
Minute 2-2/3 Rope Climbs
Minute 3-15 Wall Balls (20/14)

1) Every minute on the minute for 12 minutes:

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

“I think I just ate my willpower.”~Author Unknown

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Friday 9.11.15

Posted on 10. Sep, 2015 by in WOD2


As many rounds and reps as possible in 21 minutes of:

2001 M Run (MHS Reverse Loop + 401 M)
As many rounds and reps as possible in time remaining of:
9 Burpee Pull Ups
11 Deadlifts (225/155)

The Man In The Red Bandana-Video

Do You Remember 9/11/2001

“The city is going to survive, we are going to get through it.  It’s going to be very, very difficult time.  I don’t think we yet know the pain that we’re going to feel when we find out who we lost, but the thing we have to focus on now is getting this city through this, and surviving and being stronger for it.”~Rudolph Giuliani

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Thursday 9.10.15

Posted on 09. Sep, 2015 by in WOD2


As many rounds and reps as possible in 6 minutes of:

12 KB Swings (70/53)
12 Push Ups

Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

A Metabolic Analysis of CrossFit’s Elite-Video

“The future depends on what we do in the present.”~Mahatma Gandhi

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Wednesday 9.9.15

Posted on 08. Sep, 2015 by in WOD2


30 rounds for time of:

1 Back Squat
3 High Box Jumps

Post load and height to comments.

“One’s real life is often the life that one does not lead.”~Oscar Wilde

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Tuesday 9.8.15

Posted on 07. Sep, 2015 by in WOD2


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

7 Muscle Ups
14 Power Clean and Jerks (155/105)
42 Double Unders

1) 3 rounds not for time of:

Max reps Handstand Push Ups
Max reps Strict Bar Dips
Rest as needed between sets

“Endure hardship as discipline; God is treating you as his children.  For what children are not disciplined by their father?”~Hebrews 12:7

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Monday 9.7.15

Posted on 06. Sep, 2015 by in WOD2


Teams of 3 complete:

As many rounds and reps as possible in 21 minutes of:

40 Burpees
50 Deadlifts (115/80)
60 Thrusters (115/80)

Rx’d +(135/95)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

-Labor Day Schedule-9:00am class only

-Congratulations to all that ran in the “Lovin’ Life 5k” as well as Matt Gutierrez and Josh Sullivan on their performance at “Battle to the Summit” in Asheville this weekend!!!

“Labor was the first price, the original purchase-money that was paid for all things.  It was not by gold or by silver, but by labor, that all wealth of the world was originally purchased.~Adam Smith

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Sunday 9.6.15

Posted on 06. Sep, 2015 by in WOD2

Rest Day

Rest Day

-Labor Day Schedule-9:00am class only

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Saturday 9.5.15

Posted on 04. Sep, 2015 by in WOD2


For time:

Row 500 M
15 Hang Power Cleans (135/95)
25 Front Squats (135/95)
35 Push Jerks (135/95)

1) Every minute on the minute for 10 minutes:

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

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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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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