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WOD

Monday 12.28.15

Posted on 27. Dec, 2015 by in WOD2

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4 rounds of:

Every 5 minutes complete:

600 M Run
10 Power Clean and Jerks

Post loads and slowest round to comments.

1) Complete 1 Clean every 30 seconds for 8 minutes

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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Sunday 12.27.15

Posted on 27. Dec, 2015 by in WOD2

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Rest Day

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Saturday 12.26.15

Posted on 25. Dec, 2015 by in WOD2

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CrossFit Murphy will be closed today.

As many rounds and reps as possible in 12 minutes of:

10 Push Ups
15 Sit Ups
20 Air Squats

Christmas Holiday Schedule:

-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“The greatest gift we give to someone who loves us is simply to be happy.”~Robert Brault

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Friday 12.25.15

Posted on 24. Dec, 2015 by in WOD2

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Merry Christmas!!!

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world.  (This was the first census that took place while Quirinius was governor of Syria.) And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David.  He went there to register with Mary, who was pledged to be married to him and was expecting a child.  While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son.  She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.  And there were shepherds living out in the fields nearby, keeping watch over their flocks at night.  An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid.  I bring you good news that will cause great joy for all the people.  Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”  When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”  So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger.  When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them.  But Mary treasured up all these things and pondered them in her heart.  The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.~Luke 2:1-20

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Thursday 12.24.15

Posted on 23. Dec, 2015 by in WOD2

So thankful for CHRISTmas

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Power Snatches
7 Handstand Push Ups
7 Box Jumps

Partners will alternate movements to complete each round.  Partner 1 performs 7 Power Snatches…Partner 2 performs 7 Handstand Push Ups..Partners 1 performs 7 Box Jumps (1 round complete).  Continue this pattern for 14 minutes.

Christmas Holiday Schedule:

-Thursday, December 24th-6:00am and 8:15am classes only
-Friday, December 25th-Closed
-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

And behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were greatly afraid.  Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people.  For there is born to you this day in the city of David a Savior, who is Christ the Lord.  And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a manger.~Luke 2:9-12

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Wednesday 12.23.15

Posted on 22. Dec, 2015 by in WOD2

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Every minute on the minute for 30 minutes complete:

Minute 1-Row 15/12 Cals
Minute 2-50 Double Unders
Minute 3-25 Ab Mat Sit Ups
Minute 4-2/3 Rope Climbs
Minute 5-Max Unbroken Bar Dips

Christmas Holiday Schedule:

-Wednesday, December 23rd-Regular Schedule/NO CrossFit Kids
-Thursday, December 24th-6:00am and 8:15am classes only
-Friday, December 25th-Closed
-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

 “Nothing happens to you, it happens because of you.”~ Grant Cardone

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Tuesday 12.22.15

Posted on 21. Dec, 2015 by in WOD2

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30-20-10 reps for time of:

Wall Balls (20/14)
Burpees
Pull Ups

Compare to 5.20.14

1) Back Squat (7 rep max)

“Good resolutions are simply checks that men draw on a bank where they have no account.”~Oscar Wilde

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Monday 12.21.15

Posted on 20. Dec, 2015 by in WOD2

Fridays

Teams of 2 complete the following:

Alternate partners to complete as many rounds and reps as possible in 12 minutes of:

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

Rx’d + (185/125)

Partner 1 must complete one full round before partner 2 can begin.  Only one partner working at a time.

1) Hang Clean 2-2-2-2-2 (climbing)

“Work in silence, let your success be your noise.”

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Sunday 12.20.15

Posted on 20. Dec, 2015 by in WOD2

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Rest Day

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Saturday 12.19.15

Posted on 18. Dec, 2015 by in WOD2

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5 rounds of:

Every minute on the minute complete:

Minute 1-7 Back Squats
Minute 2-3 Front Squats
Minute 3-12 Toes to Bar

Use the same load for Back Squat and Front Squat.  Post load to comments.

1) Devote 12 minutes to “Goat” work

Christmas Holiday Schedule:

-Saturday, Decmeber 19th-CrossFit Murphy Christmas Party at ShoeBooties 6:30pm
-Wednesday, December 23rd-Regular Schedule/NO CrossFit Kids
-Thursday, December 24th-6:00am and 8:15am classes only
-Friday, December 25th-Closed
-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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A new Foundations class will begin every two weeks. Classes will be held Saturday morning from 8:00-10:00am and Monday night 6:15-7:30pm. Contact crossfitmurphy@gmail.com to sign up!!

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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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