Thursday 6.18.15

Posted on 17. Jun, 2015 by in WOD2


As many rounds and reps as possible in 11 minutes of the following rep scheme of:

1 Power Snatch (115/80)
20 Double Unders
2 Power Snatches (115/80)
20 Double Unders
3 Power Snatches (115/80)
20 Double Unders
4 Power Snatches (115/80)
20 Double Unders
5 Power Snatches (115/80)
20 Double Unders

Continue through 6/20…7/20…8/20 and so forth.

Rx’d + (135/95)

1) Tabata 6 x 20 x 10

Push Ups
Weighted Ab Twists
Plank Hold

“Discipline is just doing the same thing the right way whether anyone’s watching or not.”

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Wednesday 6.17.15

Posted on 16. Jun, 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

“Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.”~Greg Glassman

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Tuesday 6.16.15

Posted on 15. Jun, 2015 by in WOD2


With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Compare to 3.30.15

1) Bench Press 10-8-6-4-2

Compare and add load to HERE

2) 3 rounds not for time of:

Max Strict Bar Dips
1 set of Banded Delt Complex (12 reps each)

“We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life.”~James Freeman Clarke

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Monday 6.15.15

Posted on 14. Jun, 2015 by in WOD2


3 rounds for time of:

600 M Run
18 Thrusters (95/65)
12 Pull Ups

Compare to 9.2.14

1) Back Squat (work to heavy 7)

Compare and add load to 5.4.15

The Average American Woman Now Weighs As Much As The Average 1960’s Man-The Washington Post

“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.”~Michelangelo

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Sunday 6.14.15

Posted on 13. Jun, 2015 by in WOD2


Rest Day

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Saturday 6.13.15

Posted on 13. Jun, 2015 by in WOD2


Teams of 2 complete:

Starting at 0:00

Row 1000 M (each)

Starting at 10:00

As many reps as possible in 7 minutes of:

Power Cleans (185/125)

Rx’d + (225/155)

Starting at 17:00

As many reps as possible in 5 minutes of:

Wall Balls (20/14)

Only 1 partner working at a time.

1) Devote 10 minutes to one specific “Goat”

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.” ~Ralph Waldo Emerson

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Friday 6.12.15

Posted on 11. Jun, 2015 by in WOD2


8 rounds each for time of:

Every 3 minutes complete:

200 M Run
12 Push Presses (115/80)

15 KB Swings (53/35)

Rx’d + (135…70/53)

Post fastest and slowest times to comments.

“Work harder than you want to and do more than is expected of you.”

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Thursday 6.11.15

Posted on 10. Jun, 2015 by in WOD2


4 rounds for time of:

15 Pull Ups
12 Box Jump on and Overs (24/20)
9 Deadlifts (225/155)

Rx’d + (275/185)

1) Every minute on the minute complete:

-5 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-3 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-1 Snatch every 30 seconds for 4 minutes

“It is all about effort, not performance.”

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Wednesday 6.10.15

Posted on 09. Jun, 2015 by in WOD2


“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Double Unders
Rope Climbs
Push Ups
100 M Run (relay style)

God has given each of you a gift from his great variety of spiritual gifts.  Use them well to serve one another.  Do you have the gift of speaking?  Then speak as though God himself were speaking through you.  Do you have the gift of helping others?  Do it with all the strength and energy that God supplies.  Then everything you do will bring glory to God through Jesus Christ.  All glory and power to him forever and ever!  Amen.~1 Peter 4:10-11

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Tuesday 6.9.15

Posted on 08. Jun, 2015 by in WOD2


Complete the following each for time:

Starting at 0:00 minutes:

1200 M Run (2 x 600 M Run)

Starting at 10:00 minutes:

5 rounds for time of:

20 Wall Balls (20/14)
10 Burpees

1) Back Squat (work to heavy 3)

“Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have.”~Dale Carnegie

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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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