Wednesday 7.22.15

Posted on 21. Jul, 2015 by in WOD2


Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to 9.9.14

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members.

Watch the CrossFit Games Live or view archived footage HERE

“Results will show up when you do.”~Jill Koenig

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Tuesday 7.21.15

Posted on 20. Jul, 2015 by in WOD2


4 rounds for time of:

20 Pull Ups
15 Box Jump on and Overs (24/20)
10 Deadlifts (225/155)
2 Rope Climbs

Rx’d + (275/185)

1) 3 rounds of:

Every 2 minutes complete:

Max Weighted Ab Twist in 30 seconds
Max Ab Mat Sit Ups in 60 seconds
Rest 3o seconds

“We work for praise, and dawdle once we have it.”~Mignon McLaughlin

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Monday 7.20.15

Posted on 19. Jul, 2015 by in WOD2


5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Snatches
6 Push Ups
9 Air Squats
Rest 1 minute between rounds

Compare to 2.14.13

Post rounds completed for each round and loads to comments.

1) Overhead Squat 7-7-7 (climbing)

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members. 

“Lack of success is a choice.”

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Sunday 7.19.15

Posted on 19. Jul, 2015 by in WOD2


Rest Day

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Saturday 7.18.15

Posted on 17. Jul, 2015 by in WOD2



21-15-9 reps for time of:

Handstand Push Ups
Ring Dips
Push Ups

Compare to 8.10.11

Rx’d + Strict “J.T”

1) Every minute on the minute for 12 minutes of:

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

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.”~George Orwell

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Friday 7.17.15

Posted on 16. Jul, 2015 by in WOD2


Teams of 2 complete:

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

40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 Chest to Bar Pull Ups

Partition reps any way you choose with only one partner working at a time.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal.  But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.  For where you treasure is, there you heart will be also.~Matthew 6:19-21

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Thursday 7.16.15

Posted on 15. Jul, 2015 by in WOD2


For time:

800 M Run (MMS)
30 Power Clean and Jerks (135/95)
800 M Run (MMS)
20 Power Clean and Jerks (155/105)
800 M Run (MMS)
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Compare to 2.3.14

 “I am thankful for all of those who said NO to me.  Its because of them I’m doing it myself.”~Albert Einstien

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Wednesday 7.15.15

Posted on 14. Jul, 2015 by in WOD2


21-18-15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Press (95/65)
Complete 20 Double Unders after each set

Rx’d + (70/53…115/80)

1) Bench Press 3-3-3-3-3 (climbing)

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”~Greg Glassman

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Tuesday 7.14.15

Posted on 13. Jul, 2015 by in WOD2


For time:

21 Deadlifts (225/155)
50 Air Squats
9 Muscle Ups
15 Deadlifts (225/155)
50 Air Squats
7 Muscle Ups
9 Deadlifts (225/155)
50 Air squats
5 Muscle Ups

Compare to 10.30.14

1) Back Squat (work to heavy 3)

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

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Monday 7.14.15

Posted on 13. Jul, 2015 by in WOD2


With a 16 minute continuously running clock complete:

Run 1 Mile (MHS Loop)
As many rounds and reps as possible in the time remaining of:
5 Power Snatches (145/100)
7 Toes to Bar
9 Box Jumps (24/20)

“Passion is energy.  Feel the power that comes from focusing on what excites you.”

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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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