WOD

Sunday 3.9.14

Posted on 08. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.8.14

Posted on 07. Mar, 2014 by in WOD2

“Blind Date”

You don’t know what you get until you show up!!!!

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”~Pat Sherwood

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Friday 3.7.14

Posted on 06. Mar, 2014 by in WOD2

Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 minutes

2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

From 3:00-6:00 minutes

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

From 6:00-9:00 minutes

2 rounds of:

14 Overhead Squats (95/65)
14 Chest to Bar Pull Ups

Following same pattern until you fail to complete both rounds within the 3 minutes

Open Announcement 14.2: Archived Footage-Video

“You care so much you feel as though you will bleed to death with the pain of it.~J.K. Rowling

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Thursday 3.6.14

Posted on 05. Mar, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 12.4.13

“The man who can drive himself further once the effort gets painful is the man who will win.”~Roger Bannister

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Wenesday 3.5.14

Posted on 04. Mar, 2014 by in WOD2

Teams of 2 complete each of the following:

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

1 Rope Climb
10 True Push Ups

Rest 2 minutes…

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

5 Deadlifts (225/155)
8 Box Jumps (24/20)

Rx’d + (275/185)

Rest 2 minutes…

As many reps as possible in 8 minutes of:

Double Unders

Both partners may be working at the same time only on separate movements with the exception of Double Unders.

Rx’d + 40 Unbroken Double Unders (partner must complete 5 Burpees per break during partners Double Unders)

CrossFit Games Update: March 4, 2014 (Women’s Recap)-Video

CrossFit Games Update: March 4, 2014 (Men’s Recap)-Video

“If you want to know your past – look into your present conditions. If you want to know your future – look into your present actions.”~Chinese Proverb

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Tuesday 3.4.14

Posted on 03. Mar, 2014 by in WOD2

For time:

30 Burpees
10 Muscle Ups
30 Power Clean and Jerks (155/105)
10 Muscle Ups
30 Burpees

1) 1 Power Clean every 30 seconds for 10 minutes

Rich Froning: Day at the Office-Video [ipod] [mov] [HD mov]

Strategy vs Stalling-CrossFit New Zealand

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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Monday 3.4.14

Posted on 02. Mar, 2014 by in WOD2

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

15 Wall Balls (20/14)
10 KB Swings (53/35)

Rest 3 minutes…

Run 800 M for time

Rx’d + (70/53)

1) Back Squat (work to heavy 3 then 2 x 3 at 90% of heavy 3)

What’s in a Double-Under?

To Film or Not to Film

If we boast at all, we boast in the Lord.~2 Corinthians 10:17

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Sunday 3.2.14

Posted on 01. Mar, 2014 by in WOD2

Rest Day

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Saturday 3.1.14

Posted on 28. Feb, 2014 by in WOD2

7 rounds of:

-Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
-Minute 2-8 Front Squats (no racks)
-Minute 3-8 Toes to Bar

View The CrossFit Games Open Leaderboard

“However beautiful the strategy, you should occasionally look at the results.”~Winston Churchill

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Friday 2.28.14

Posted on 27. Feb, 2014 by in WOD2

Open Workout 14.1

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

30 Double Unders
15 Power Snatches (75/55)

Compare to 3.19.11

View workout standards and Master’s standards HERE

Small But Mighty: CrossFit Murphy

“Slow is smooth, smooth is fast.”

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Our next Foundations class will begin Monday, April 14th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

Contact Us

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.

Schedule

Monday-Thursday
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD
6:30-7:30pm CrossFit WOD

Monday-Friday
6:00am-7:00am-CrossFit WOD (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD

Friday
6:00am-7:00am-Open Gym (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD

Saturday

9:00am CrossFit WOD

Sunday

Closed

Recurring Events

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Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD