WOD

Monday 3.16.15

Posted on 15. Mar, 2015 by in WOD2

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2 rounds for time of:

800 M Run (MMS)
20 Power Snatches (115/80)

Rx’d + (135/95)

1) Every minute on the minute for 7 minutes complete:

6 Shoulder Presses (from rack)

Rx’d + 6 Strict Handstand Push Ups

“When the day is over, let it go.  Don’t dwell on what you could’ve or should’ve done.  Tomorrow is another day and another chance.”

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Sunday 3.15.15

Posted on 15. Mar, 2015 by in WOD2

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Rest Day

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Saturday 3.14.15

Posted on 13. Mar, 2015 by in WOD2

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For time:

Run 1 Mile (MHS loop)
30 Power Cleans (185/125)

Rx’d + (225/155)

Whiteboard Misconceptions-Tabata Times

“I don’t know why it is we are in such a hurry to get up when we fall down.  You might think we would lie there and rest for a while.”~Max Eastman

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Friday 3.13.15

Posted on 12. Mar, 2015 by in WOD2

Do Work Boys...Do Work

CrossFit Games Open 15.3

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

7 Muscle Ups
50 Wall Balls (20/14….women to a 9 ft target)
100 Double Unders

View workout standards HERE

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

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Thursday 3.12.15

Posted on 11. Mar, 2015 by in WOD2

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

50 Double Unders
15 KB Swings (53/35)
10 Pull Ups

Rx’d + (70/53)

Compare to 12.31.13

1) Devote 10 minutes to one “Goat”

2) Devote 10 minutes to extra mobilty

“We have to learn to be our own best friends because we fall too easily into the trap of being our own worst enemies.”~Roderick Thorp

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Wednesday 3.11.15

Posted on 10. Mar, 2015 by in WOD2

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4 rounds for time of:

400 M Run
15 Back Squats (155/105 from rack)
3 Rope Climbs
25 Push Ups (deload)

Rx’d + (185/125 no racks)

“Discipline is simply choosing what you want right now or choosing what you want most.”

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Tuesday 3.10.15

Posted on 09. Mar, 2015 by in WOD2

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

6 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
12 Box Jumps (24/20)

Rx’d + (155/105)

1) Deadlift 4 x 5 (across)

1) 3 x 14 reps of Death March (14 total steps)

“It’s not how many friends you can count, it’s how many of those you can count on.”~Anthony Liccione

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Monday 3.9.15

Posted on 08. Mar, 2015 by in WOD2

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2 rounds each for time of:

600 M Run
12 Burpees
12 Push Jerks (135/95)
600 M Run
Rest 3 minutes

Rx’d + (165/110)

1) Shoulder Press 5-5-5-5-5 (climbing)

“What is the connection between what I want most in life and anything I plan to do today?”~Robert Brault

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Sunday 3.8.15

Posted on 08. Mar, 2015 by in WOD2

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Rest Day

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Saturday 3.7.15

Posted on 06. Mar, 2015 by in WOD2

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“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to 6.19.14

Now faith is being sure of what we hope for and certain of what we do not see.~Hebrews 11:1

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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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