Sunday 12.21.14

Posted on 20. Dec, 2014 by in WOD2


Rest Day

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Saturday 12.20.14

Posted on 19. Dec, 2014 by in WOD2


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

10-20-30-40-50 reps of:

Wall Balls (20/14)
Ab Mat Sit Ups
Complete 3o Double Unders after each set

Compare to 7.17.14

1) 5 x 10 Front Rack Barbell Walking Lunges (5 each)

For Your Friends Who Don’t CrossFit Yet

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

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Friday 12.19.14

Posted on 18. Dec, 2014 by in WOD2


As many rounds and reps as possible in 18 minutes of:

200  M Run
30 Power Clean and Jerks (135/95)

400M Run
20 Power Clean and Jerks (155/105)
600 M Run
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Only one barbell may be used.  Athletes are responsible for changing their own weights.

“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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Thursday 12.18.14

Posted on 17. Dec, 2014 by in WOD2

Brian, Elizabeth, and Reagan Elizabeth King

For time:

600 M Run
30 KB Swings (70/53)
600 M Run
20 KB Swings (70/53)
600 M Run
10 KB Swings (70/53)

1) Teams of 2 complete as many reps as possible in 7 minutes of the following ladder by alternating partners:

1-2-3-4-5-6-7-8-9-10-11-12 and so forth of:

Toes to Bar

Surviving The Holiday Season

Congratulations to Brian and Elizabeth on the birth of Reagan Elizabeth King!!!!

“The hardest struggle of all is to be something different from what the average man is.”~Charles M Schwab

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Wednesday 12.16.14

Posted on 16. Dec, 2014 by in WOD2


“Team WOD”

Max reps in 5 minutes of each of the following:

Chest to Bar Pull Ups
Push Ups (deload)
Double Unders (NTE 50)
Hand Walk 40 feet (switch every 40 feet)

1) DB Bench Press 5 x 8-12 reps

Behold, a virgin shall be with child, and shall bring forth a son, and they shall call his name Emmanuel, which being interpreted is, God with us.~Mathew 1:23

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Tuesday 12.16.14

Posted on 15. Dec, 2014 by in WOD2


As many rounds and reps as possible in 12 minutes of

10 Box Jumps (24/20)
15 Deadlifts (185/125)
20 Wall Balls (20/14)

1) Front Squat 5-5-5-5-5 (climbing)

Where Is My Psoas And Why Is it Important?-CrossFit Invictus

Christmas Holiday Schedule:

-No CrossFit Kids Monday, December 22rd or Wednesday, December 24th
-Wednesday, December 24th-6:00am and 9:00am classes only
-Thursday, December 25th-Closed
-Friday, December 26th-Closed
-Saturday, December 27th-Regular Schedule 9:00am
-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

For those who exalt themselves will be humbled, and those who humble themselves will be exalted.~Matthew 23:12

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Monday 12.15.14

Posted on 15. Dec, 2014 by in WOD2


20-15-10 reps for time of:

Power Snatches (95/65)
Push Presses (95/65)

Rx’d + (115/80)

Compare to 1.11.12

1) 4 rounds not for time of:

Max reps Handstand Push Ups
Max reps Strict Bar Dips
Rest as needed between sets

“The greatest mistake you can make in life is to be continually fearing you will make one.”~Elbert Hubbard

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Sunday 12.14.14

Posted on 13. Dec, 2014 by in WOD2


Rest Day

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Saturday 12.13.14

Posted on 13. Dec, 2014 by in WOD2


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)

Each partner must complete one full round before alternating.

1) Every minute on the minute for 10 minutes:

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

“The healthiest competition occurs when average people win by putting above average effort.”~Colin Powell

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Friday 12.12.14

Posted on 11. Dec, 2014 by in WOD2


As many rounds and reps as possible in 20 minutes of:

200 M Run
15 KB Swings
20 Box Jumps (24/20)
2 Rope Climbs

“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

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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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