WOD

Monday 10.6.14

Posted on 05. Oct, 2014 by in WOD2

“The Seven”

7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull Ups

Compare to 9.11.12

The creation of the heavens and the earth and everything in them was completed. On the seventh day, having finished his task, God rested from all his work.  And God blessed the seventh day and declared it holy, because it was the day when he rested from his work of creation.~Genesis 2:1-3

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Sunday 10.5.14

Posted on 04. Oct, 2014 by in WOD2

Rest Day

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Saturday 10.4.14

Posted on 03. Oct, 2014 by in WOD2

As many rounds and reps as possible in 10 minutes of:

3 Bench Press reps
10 KB Swings

1) Back Squat 6 x 3 (across)

3 Reasons To Cool Down-The Boxlife Magazine

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

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Friday 10.3.14

Posted on 02. Oct, 2014 by in WOD2

7 rounds of:

Every minute on the minute complete:

Minute 1-5 Power Snatches
Minute 2-10 Lateral Burpees
Minute 3-40 Double Unders

Rx’d + Squat Snatches

“Coach”

“In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”~Albert Schweitzer

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Thursday 10.2.14

Posted on 01. Oct, 2014 by in WOD2

“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20…no games standards)
Push Presses (75/55)
Row (Cals)
Rest 1 minute

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.15.12

Why “Fight Gone Bad?”-Video

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

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Wednesday 10.1.14

Posted on 30. Sep, 2014 by in WOD2

4 rounds for time of:

600 M Run
200 M Farmer’s Carry

1) Tabata 6 x 20 x 10

KB Ab Twists
Ab Mat Sit Ups
Hollow Isometric Hold

CrossFit Day With The Oakland A’s -Video

Move, Lift, and Sprint!

Why People Fail On The Paleo Diet

Schedule Change:

Effective October 1st, the Lunchtime Express Session will move to Thursday’s and Friday’s only. 

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

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Tuesday 9.30.14

Posted on 29. Sep, 2014 by in WOD2

Complete as many reps as possible in 7 minutes of the following ascending ladder rep scheme of:

2 Deadlifts (225/155)
2 Strict Handstand Push Ups
4 Deadlifts (225/155)
4 Strict Handstand Push Ups
6 Deadlifts (225/155)
6 Strict Handstand Push Ups

Continue on through 8/8…10/10…12/12 and so forth.

Rest 3 minutes…

Complete as many reps as possible in 7 minutes of the following ascending ladder rep scheme of:

2 Power Cleans (155/105)
2 Strict Ring Dips
4 Power Cleans (155/105)
4 Strict Ring Dips
6 Power Cleans (155/105)
6 Strict Ring Dips

Continue on through 8/8…10/10…12/12 and so forth.

1) Close Grip Bench Press 5 x 7

What A V-Up Should Really Look Like-Video

Are Refined Carbohydrates Addictive

“Start where you are. Use what you have. Do what you can.”~Arthur Ashe

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Monday 9.29.14

Posted on 28. Sep, 2014 by in WOD2

As many rounds and reps as possible in 10 minutes of:

21-15-9 reps of:

Thrusters (95/65)
Pull Ups

Compare to 11.11.13

1) Front Squat (work to heavy 5)

“You want me to do something… tell me I can’t do it.”~Maya Angelou

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Sunday 9.28.14

Posted on 27. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.27.14

Posted on 26. Sep, 2014 by in WOD2

Teams of 2 each complete the following for time:

30-20-10 reps of:

Push Presses (115/80)
KB Swings (70/53)
Box Jumps (24/20)
Burpees
Row (cals)

Each partner will complete there set while the other partner rest.

1) As many Turkish Get Ups as possible in 8 minutes

What Is the National Pro Grid League?

Mobility Clinic today,  Saturday, September 27th at 10:15am with Dustin Hall. This class will focus on the shoulder mobility. This will be a free class.

“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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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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Crossfit Journal Sample
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