Monday 12.26.16

Complete the following:

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

5 Deadlifts (225/155)
20 Double Unders
Rest 2 minutes…

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

5 Power Cleans (155/105)
7 Box Jumps (24/20)
Rest 2 minutes…

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

5 Power Snatches (115/80)
5 Burpees

Rx’d + (275/185…185/125…135/95)

Schedule:

Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

“We need to pay heed to the many silences in our lives….each silence has a character of its own.”~Kent Nerburn

Sunday 12.25.16

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

Saturday 12.24.16

CrossFit Murphy will be closed today.  Enjoy the weekend with your family and friends!!

Schedule:

Saturday, December 24th-Closed
Sunday, December 25th-Closed
Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

Friday 12.23.16

Complete the following with a 18 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

5-10-15-20-25-30-35 and so forth reps of:

Power Snatches (95/65)
Double Ab Mat Sit Ups (x 2)

Schedule:

We will have our annual Christmas party tonight, December 23rd from 7:00-10:00pm at the gym.  The meal will be catered to the gym.  The cost will be $10 per person.  See you there!!!

Friday, December 23rd-Regular Schedule
Saturday, December 24th-Closed
Sunday, December 25th-Closed
Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

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

Thursday 12.22.16

Teams of 2 complete each of the following:

As many rounds and reps as possible in 7 minutes of:

1 Rope Climb
10 True Push Ups

Rest 2 minutes…

As many rounds an reps as possible in 6 minutes of:

5 Deadlifts (225/155)
8 Burpees

Rx’d + (275/185)

Rest 2 minutes…

As many reps as possible in 5 minutes of:

Double Unders (NTE 50 with only one partner working at a time)

Partners may work at the same time on the first two components, but must be on opposite movements.

Schedule:

We will have our annual Christmas party Friday, December 23rd from 7:00-10:00pm at the gym.  The meal will be catered to the gym.  The cost will be $10 per person.  Other details will be posted at the gym.

Friday, December 23rd-Regular Schedule
Saturday, December 24th-Closed
Sunday, December 25th-Closed
Monday, December 26th-9:00am and 5:30pm only (No CrossFit Kids)

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

Wednesday 12.21.16

3 rounds for time of:

30 KB Swings (53/35)
30 Box Jumps (24/20)
600 M Run

Rx’d + (70/53)

1) Teams of 3 complete:

Max Tire Flips in 10 minutes

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

Tuesday 12.20.16

Every 3 minutes for as long as possible complete:

From 0:00-3:00 minutes

2 rounds of:

10 Thrusters (95/65)
10 Toes to Bar

From 3:00-6:00 minutes

2 rounds of:

12 Thrusters (95/65)
12 Toes to Bar

From 6:00-9:00 minutes

2 rounds of:

14 Thrusters (95/65)
14 Toes to Bar

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

1) 3 x 3 Front Squats + 6 Back Squats (across)

“Have no fear of perfection—you’ll never reach it.”~Salvador Dali

CrossFit Resources

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CrossFit Journal: The Performance-Based Lifestyle Resource

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