Wednesday 11.29.17

Complete as many reps as possible in 18 minutes of the following ascending ladder rep scheme of:

3 Toes to Bar
3 Box Jump on and Overs (24/20)
200 M Run
6 Toes to Bar
6 Box Jump on and Overs (24/20)
200 M Run
9 Toes to Bar
9 Box Jump on and Overs (24/20)
200 M Run

Continue on through 12/12…15/15…18/18 and so forth.

1) Bench Press 10-8-6-4-2-max reps at .75 bodyweight

“It’s not about being better than someone else, it’s about being better than you were the day before.”

Tuesday 11.28.17

For time:

60 Wall Balls (20/14)
10 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
60 Wall Balls (20/14)

1) Back Squat (work to heavy 5)

Compare to HERE

“Life is a long road on a short journey.”~James Lendall Basford

Monday 11.27.17

Double “DT

10 rounds for time of:

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

Compare to HERE

Save the date!

Our annual CrossFit Murphy Christmas party will be held Saturday, December 16th. Details will be posted.

It is good for a man to bear the yoke while he is young.~Lamentations 3:27

Sunday 11.26.17

Rest Day

Saturday 11.25.17

20-15-10 reps for time of:

Back Squats (135/95)
KB Swings (53/35)

Rx’d + (165/110…70/53)

1) Every minute on the minute for 12 minutes:

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

“Call it a clan, call it a network, call it a tribe, call it a family.  Whatever you call it, whoever you are, you need one.”~Jane Howard

Friday 11.24.17

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

80 Double Unders
40 Pull Ups
16 Power Cleans (185/125)
60 True Push Ups

Rx’d + (225/155)

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.


Friday-Regular schedule
Saturday-Regular schedule

“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

Thursday 11.23.17

Happy Thanksgiving! 

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource