Saturday 8.8.15

Posted on 08. Aug, 2015 by in WOD2


“Deck of Cards”

Diamonds-200 M Run
Spades-Deadlift (225/155)
Hearts-Handstand Push Ups
Clubs-30 Double Unders

Jokers-50 Wall Balls (20/14)

Each team of two athletes will recieve on complete deck of playing cards for time.  Each player will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Complete one 200 M Run for every diamond drawn. Complete 30 Double Unders for every club drawn.  Face cards are worth 10 and Aces are worth 11.

“Humility is the opposite of pride. Pride is a natural characteristic of human nature, but humility is a characteristic of our Lord and Savior. If he was prideful he would have never humbled himself to become sin for us and die on the cross. If we glorify anything in our life apart from the Lord we are being prideful because of him we have life.”

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Friday 8.7.15

Posted on 06. Aug, 2015 by in WOD2


Teams of 3 or 4 complete the following:

3 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max reps Bench Press (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes.

And in fact, you do love all of God’s family throughout Macedonia.  Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life: You should mind your own business and work with your hands, just as we told you, so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

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Thursday 8.6.15

Posted on 05. Aug, 2015 by in WOD2



5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to 6.10.14

What One Can of Coke Does to Your Body in Only One Hour

“The most I can do for my friend is simply be his friend.”~Henry David Thoreau

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Wednesday 8.5.15

Posted on 04. Aug, 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 5 minutes of:

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

Strict Chin Ups

“If it is to be, it is up to me.”~William H. Johnsen

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Tuesday 8.4.15

Posted on 03. Aug, 2015 by in WOD2


3 rounds of:

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

10 Push Presses (95/65)
10 KB Swings (53/35)
10 Box Jumps (24/20)
Rest 2 minutes between cycles

Rx’d + (115/80…70/53)

1) Alternating with a partner complete max reps in 6 minutes of:

Plyo Push Ups

“In these bodies we will live, in these bodies we will die.  Where you invest your love, you invest your life.”~Lyrics from the song “Awake your soul” by the band Mumford and Sons

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Monday 8.3.15

Posted on 02. Aug, 2015 by in WOD2


As many rounds and reps as possible in 8 minutes of:

4 Power Cleans (155/105)
5 Front Squats (155/105)
6 Lateral Burpees

Rx’d + (185/125)

1) 5 rounds not for time of:

12 Overhead Walking Lunges (45/25)
30 Ab Mat Sit Ups

Save the date!  CrossFit Murphy Summer Social will be Friday, August 21st. 

“Seventy percent of success in life is showing up.”~Woody Allen

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Sunday 8.2.15

Posted on 02. Aug, 2015 by in WOD2


Rest Day

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Saturday 8.1.15

Posted on 31. Jul, 2015 by in WOD2


As many rounds and reps as possible in 15 minutes of:

5 Power Cleans (165/110)
12 Wall Balls (20/14)
3 Muscle Ups

Rx’d + (205/140)

Compare to 11.14.14

1) Every minute on the minute for 10 minutes of:

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

But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.  But he must ask in faith without any doubting, for the one who doubts is like the surf of the sea, driven and tossed by the wind.  For that man ought not to expect that he will receive anything from the Lord, being a double-minded man, unstable in all his ways.~James 1:5-8

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Friday 7.31.15

Posted on 30. Jul, 2015 by in WOD2


For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

Compare to 4.30.15

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

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Thursday 7.30.15

Posted on 29. Jul, 2015 by in WOD2


5 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
12 Toes to Bar

Post fastest and slowest times and loads to comments.

Compare to 2.17.14

1) 7 rounds of:

Plank Hold 40 seconds/20 seconds rest

“Motivation is what gets you started.  Habit is what keeps you going.”~Jim Ryan

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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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