Monday 6.22.15

Posted on 21. Jun, 2015 by in WOD2


Teams of 2 complete as many rounds and reps in 12 minutes of:

7 Toes to Bar
7 Front Squats (135/95)
7 KB Swings (70/53)

Partners will alternate movements to complete each round.  Partner 1 performs 7 Toes to Bar…Partner 2 performs 7 Front Squats…Partners 1 performs 7 KB Swings (1 round complete).  Continue this pattern for 12 minutes.

1) 5 x 1 Hang Clean + 3 Front Squats

“Respect is earned.  Honesty is appreciated.  Trust is gained.  Loyalty is returned.”

Post your Comment (12)

Sunday 6.21.15

Posted on 21. Jun, 2015 by in WOD2


Rest Day

Happy Father’s Day!

Post your Comment (0)

Saturday 6.20.15

Posted on 19. Jun, 2015 by in WOD2


Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

1) Every minute on the minute for 12 minutes:

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

“Advice is what we as for when we already know the answer but wish we didn’t.”~Erica Jong

Post your Comment (3)

Friday 6.19.15

Posted on 18. Jun, 2015 by in WOD2


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

6 Burpee Bar Muscle Ups
12 Box Jumps (24/20)
15 Push Jerks (135/95)

“It is hard to fail, but it is worse to have never tried to succeed.”~Theodore Roosevelt

Post your Comment (9)

Thursday 6.18.15

Posted on 17. Jun, 2015 by in WOD2


As many rounds and reps as possible in 11 minutes of the following rep scheme of:

1 Power Snatch (115/80)
20 Double Unders
2 Power Snatches (115/80)
20 Double Unders
3 Power Snatches (115/80)
20 Double Unders
4 Power Snatches (115/80)
20 Double Unders
5 Power Snatches (115/80)
20 Double Unders

Continue through 6/20…7/20…8/20 and so forth.

Rx’d + (135/95)

1) Tabata 6 x 20 x 10

Push Ups
Weighted Ab Twists
Plank Hold

“Discipline is just doing the same thing the right way whether anyone’s watching or not.”

Post your Comment (21)

Wednesday 6.17.15

Posted on 16. Jun, 2015 by in WOD2


3 or 4 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

“Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.”~Greg Glassman

Post your Comment (3)

Tuesday 6.16.15

Posted on 15. Jun, 2015 by in WOD2


With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Compare to 3.30.15

1) Bench Press 10-8-6-4-2

Compare and add load to HERE

2) 3 rounds not for time of:

Max Strict Bar Dips
1 set of Banded Delt Complex (12 reps each)

“We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life.”~James Freeman Clarke

Post your Comment (24)

Monday 6.15.15

Posted on 14. Jun, 2015 by in WOD2


3 rounds for time of:

600 M Run
18 Thrusters (95/65)
12 Pull Ups

Compare to 9.2.14

1) Back Squat (work to heavy 7)

Compare and add load to 5.4.15

The Average American Woman Now Weighs As Much As The Average 1960’s Man-The Washington Post

“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.”~Michelangelo

Post your Comment (18)

Sunday 6.14.15

Posted on 13. Jun, 2015 by in WOD2


Rest Day

Post your Comment (0)

Saturday 6.13.15

Posted on 13. Jun, 2015 by in WOD2


Teams of 2 complete:

Starting at 0:00

Row 1000 M (each)

Starting at 10:00

As many reps as possible in 7 minutes of:

Power Cleans (185/125)

Rx’d + (225/155)

Starting at 17:00

As many reps as possible in 5 minutes of:

Wall Balls (20/14)

Only 1 partner working at a time.

1) Devote 10 minutes to one specific “Goat”

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.” ~Ralph Waldo Emerson

Post your Comment (4)
Page 5 of 132« First...34567...102030...Last »

Get Started

A new Foundations class will begin every month. Classes will run Monday, Tuesday, and Thursday for two weeks. Contact crossfitmurphy@gmail.com to sign up!!

Contact Us

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.
Crossfit Journal Sample
Mobility WOD
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap