Tuesday 11.10.15

Posted on 09. Nov, 2015 by in WOD2


Every minute on the minute for 20 minutes:

Even minutes-200 M Run
Odd minutes-1 round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

1) 2 Front Squats every minute on the minute for 10 minutes

“Well done is better than well said.”~Benjamin Franklin

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Monday 11.9.15

Posted on 08. Nov, 2015 by in WOD2


As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

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

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) Every minute on the minute for 8 minutes complete:

25 second Plank Hold
Max Ab Mat Sit Ups in the time remaining

“Without self discipline, success is impossible, period.”~Lou Holtz

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Sunday 11.8.15

Posted on 08. Nov, 2015 by in WOD2


Rest Day

Congratulations to Jacob and Kara on the birth of Lenora Joan Crowe!!!!

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Saturday 11.7.15

Posted on 06. Nov, 2015 by in WOD2

Boat Shoes

Teams of 2 complete as many rounds and reps as possible alternating in 16 minutes of:

2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

Partners will alternate movements to complete each round. Partner 1 performs 2 Muscle Ups…Partner 2 performs 4 Handstand Push Ups..Partners 1 performs 8 KB Swings (1 round complete). Continue this pattern for 16 minutes.

1) DB Incline 3 x 8-12 reps

“It’s not about perfect.  It’s about effort, and when you implement that effort into your life…every single day, that is where transformation happens.  That is how change occurs…Remember why you started.”

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Friday 11.6.15

Posted on 05. Nov, 2015 by in WOD2

do work

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

30 Double Unders
20 Wall Balls (20/14)
10 Deadlifts (185/125)

1) Sumo Deadlift 3 x 5 (across)

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

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Thursday 11.5.15

Posted on 04. Nov, 2015 by in WOD2


3 or 4 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) Devote 10 minutes to one “Goat”

“When nothing seems to help, I go and look at a stone cutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it.  Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it–but all that had gone before.”~Jacob Riis

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Wednesday 11.4.15

Posted on 03. Nov, 2015 by in WOD2


10 rounds not for time of:

2 Power Cleans (must reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 Toes to Bar after each set of Power Cleans.  There is no time component for this workout.  Rest as long as needed between sets, but load must increase every set.

1) Teams of 2 complete:

As many rounds and reps as possible alternating with a partner in 6 minutes of:

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

Strict Chin Ups

Thy word is a lamp unto my feet, and a light unto my path.~Psalm 119:105

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Tuesday 11.3.15

Posted on 02. Nov, 2015 by in WOD2


For time:

800 M Run (MMS)
50 Push Ups (deload)
600 M Run
25 Push Presses (115/80)
400 M Run
25 Push Jerks (115/80)
200 M Run
50 Push Ups (deload)

Rx’d + (135/95)

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”~Thomas Edison

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Monday 11.2.15

Posted on 01. Nov, 2015 by in WOD2


2 rounds of:

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

6 Power Snatches (95/65)
6 Overhead Squats (95/65)
6 Box Jump on and Overs (24/20)
Rest 2 minutes between rounds

1) Front Squat 5-5-5-5-5

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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Sunday 11.1.15

Posted on 01. Nov, 2015 by in WOD2


Rest Day

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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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