WOD

Friday 2.20.15

Posted on 19. Feb, 2015 by in WOD2

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

150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

Compare to 3.21.13

CrossFit Games Update Show-Video

What Am I Doing Here?

 “Absorb what is useful, discard what is not, add what is uniquely your own.”~Bruce Lee

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Thursday 2.19.15

Posted on 18. Feb, 2015 by in WOD2

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Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 KB Swings
7 Burpees
7 Toes to Bar

Partners will alternate movements to complete each round. Partner 1 performs 7 KB Swings…Partner 2 performs 7 Burpees..Partners 1 performs Toes to Bar (1 round complete).

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

We will be on regular schedule today.

“Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has.”~Margaret Meade

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Wednesday 2.18.15

Posted on 17. Feb, 2015 by in WOD2

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12-9-6-9-12 reps for time of:

Power Clean and Jerks (135/95)
Complete 40 Double Unders after each set

1) Complete the following:

-Perform 5 Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-Perform 3 Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-Perform 1 Clean every 30 seconds for 5 minutes

Compare loads to HERE

Please continue to check the comment section and social media for schedule updates due to weather conditions.

“The biggest problem in the world could have been solved when it was small”.~Witter Bynner

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Tuesday 2.17.15

Posted on 16. Feb, 2015 by in WOD2

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

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

Compare to 8.28.13

1) Back Squat (find a 10 rep max)

Tuesday Schedule:

Due to UNKNOWN weather conditions for the morning, the 6:00am and the 8:15am will be cancelled.  Please join us for the regular schedule afternoon classes.

“Live your life in couplets and triplets.  Go heavy at least once a week.  Every now and then go long.  Eat real food.  Work hard.  Rest when you need to.  Laugh a lot.  Get out of the gym.  Shut your phone off.  Enjoy life.”~Pat Sherwood

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Monday 2.16.15

Posted on 15. Feb, 2015 by in WOD2

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As many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to 7.6.14

1) 4 rounds not for time of:

DB Incline 8-12 reps
10 KB One Arm Bent Over Rows (10 each)

Monday Schedule:

-No CrossFit Kids today
-We will tentatively be on regular schedule today.  With forecast looking increasingly snowy/icy, please check the comment section or social media for updates on afternoon classes.

“I love snow for the same reason I love Christmas: It brings people together while time stands still. Cozy couples lazily meandered the streets and children trudged sleds and chased snowballs. No one seemed to be in a rush to experience anything other than the glory of the day, with each other, whenever and however it happened.”~Rachel Cohn

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Sunday 2.15.15

Posted on 14. Feb, 2015 by in WOD2

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Rest Day

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Saturday 2.14.15

Posted on 13. Feb, 2015 by in WOD2

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Teams of 2 complete:

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

75 Wallballs (20/14)
60 Box Jumps (24/20)
45 Toes to Bar
30 Power Snatches (135/95)
15 Muscle Ups

2015 Regional Venues Announced

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”~Bruce Lee

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Friday 2.13.15

Posted on 12. Feb, 2015 by in WOD2

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For time:

50 Power Clean and Jerks (155/105)

Rx’d + (185/125)

Compare to 10.13.14

1) Bench Press 10-5-10-5

2) 3 rounds not for time of:

3 Way Push Ups x 7-12 reps

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.~Romans 12:2

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Thursday 2.12.15

Posted on 11. Feb, 2015 by in WOD2

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3 rounds of:

As many rounds and reps a possible in 4 minutes of:

7 Chest to Bar Pull Ups
9 Overhead Squats (95/65)
20 Double Unders
Rest 1 minute between rounds

Rx’d + (135/95)

1) Back Squat 3 x 7

2) 3 x 15 GHD Sit Ups

The CrossFit Games Open 101: From Signing Up To Submitting A Score Plus Everything Else You Need To Know

How To Succeed In Your First CrossFit Games Open

“Cherry picking”… From Wikipedia: The term is based on the perceived process of harvesting fruit, such as cherries. The picker would be expected to only select the ripest and healthiest fruits. (in CrossFit terms…it means checking the website for a desireable WOD before deciding if one should come in that day…!)

“Happiness is an attitude.  We either make ourselves miserable, or happy and strong.  The amount of work is the same.”~Francesca Reigler

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Wednesday 2.11.15

Posted on 10. Feb, 2015 by in WOD2

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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.

Compare to 8.20.14

The Sport Like Quality Of CrossFit-Video

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

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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!!

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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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