Thursday 8.7.14

Posted on 06. Aug, 2014 by in WOD2

As many rounds and reps as possible in 14 minutes of:

50 Double Unders
25 Wall Balls (20/14)
5 Muscle Ups

1) Bench Press 4 x 3

2) Tabata Push Ups 8 x 20 x 10 (total reps)

Games Athletes Reveal How Many Hours a Day They Workout-Video

And we know that in all things God works for the good of those who love him, who have been called according to his purpose.~Romans 8:28

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Wednesday 8.6.14

Posted on 05. Aug, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 17 minutes of:

12 Burpees
200 M Run

12 Deadlifts (225/155)

Rx’d + Rest Day

Partners will alternate movements to complete each round. Partner 1 performs 12 Burpees…Partner 2 performs 200 M Run..Partners 1 performs 12 Deadlifts (1 round complete).

“The chains of habit are generally too small to be felt until they are too strong to be broken.”~Samuel Johnson

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Tuesday 8.5.14

Posted on 04. Aug, 2014 by in WOD2

15-12-9-12-15 reps for time of:

Push Jerks (115/80)
Box Jumps (24/20)
Knees to Elbows

Rx’d + (135/95)

Compare to 12.3.13

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Press
10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls

“People that pay for things never complain. It’s the guy you give something to that you can’t please.”~Will Rogers

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Monday 8.4.14

Posted on 03. Aug, 2014 by in WOD2

3 rounds for time of:

400 M Run
18 KB Swings (53/35)
9 Overhead Squats (115/80)

Rx’d + (70/53…165/110)

1) Front Squat 3 x 7 (across)

2) 3 x 15 GHD Sit Ups

CrossFit Games Commercials-Video

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.~Galatians 6:9

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Sunday 8.3.14

Posted on 02. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.2.14

Posted on 01. Aug, 2014 by in WOD2

Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to 8.13.13

1) Back Squat 3 x 10

2) Devote 10 minutes to one specific “Goat”

“Everybody has talent, but ability takes hard work.”

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Friday 8.1.14

Posted on 31. Jul, 2014 by in WOD2

Complete the following:

-Perform 5 Cleans every minute on the minute for 6 minutes
-Rest 1 minute
-Perform 3 Cleans every minute on the minute for 6 minutes
-Rest 1 minute
-Perform 1 Clean every 30 seconds for 6 minutes

Our Champions-Video

“Specialist: a man who knows more and more about less and less.”~William J. Mayo

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Thursday 7.31.14

Posted on 30. Jul, 2014 by in WOD2

“Deck of Cards”

Diamonds-200 M Run
Spades-Box Jumps (24/20)
Hearts-True Push Ups

Jokers-1000 M Row or 600 M Run

1) Bench Press 5 x 5

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 1 200 M Run for every diamond drawn.  Face cards are worth 10 and Aces are worth 11.  

Today is”Bring a Friend Day.”  We will run a normal schedule and friends are welcome to all class times including the 6am. 

“Humility does not mean thinking less of yourself than of other people, nor does it mean having a low opinion of your own gifts means freedom from thinking about yourself at all.”~William Temple

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Wednesday 7.30.14

Posted on 29. Jul, 2014 by in WOD2

As many rounds and reps as possible in 8 minutes of the following rep scheme of:

1 Front Squat (155/105)
20 Double Unders
2 Front Squats
20 Double Unders
3 Front Squats
20 Double Unders
4 Front Squats
20 Double Unders

Continue through 5/20…6/20…7/20 and so forth.

Rx’d + (205/140)

1) As many rounds and reps as possible alternating with a partner in 7 minutes of:

7 Toes to Bar

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Thursday July 31st will be “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class.

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”~Vincent Lombardi

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Tuesday 7.29.14

Posted on 28. Jul, 2014 by in WOD2

For time:

800 M Run (MMS)
30 Pull Ups
800 M Run (MMS)
20 Pull Ups
800 M Run (MMS)
10 Pull Ups

Rx’d +

800 M Run (MMS)
15 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
800 M Run (MMS)
5 Bar Muscle Ups

“You can accomplish anything you want in life provided you don’t mind who gets the credit.”~Harry S Truman

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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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