WOD

Sunday 5.31.15

Posted on 31. May, 2015 by in WOD2

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Rest Day

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Saturday 5.30.15

Posted on 29. May, 2015 by in WOD2

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Teams of 2 complete:

3 rounds for time of:

80 Wall Balls (20/14)
60 Russian KB Swings
40 Box Jumps (24/20)

Only one partner may be working at a time.

1) Devote 10 minutes to one specific “Goat”

“Act as if what you do makes a difference. It does.”~William James

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Friday 5.29.15

Posted on 28. May, 2015 by in WOD2

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

1) Each team member complete:

30 Power Snatches (95/65)
20 Power Snatches (115/80)
10 Power Snatches (135/95)
As many Chest to Bar Pull Ups as possible in time remaining as a team.

Both team members will work simultaneously to complete the Power Snatch sequence each with their own bar.  Teams can only move to Chest to Bar Pull Ups when both team members complete the Power Snatch sequence.

Rx’d + (115/80…135/95…165/110)…Max Muscle Ups as a team.

“First we form habits, then they form us.  Conquer your bad habits or they will conquer you.”~Rob Gilbert

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Thursday 5.28.15

Posted on 27. May, 2015 by in WOD2

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

10 Bench Press reps (bodyweight/.75 bodyweight)
20 Double Unders
200 M Plate Carry (45/25)

“Wisdom is having things right in your life and knowing why.”~William Edgar Stafford

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Wednesday 5.27.15

Posted on 26. May, 2015 by in WOD2

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3 rounds for time of:

600 M Run
18 KB Swings (53/35)
9 Overhead Squats (115/80)

Rx’d + (70/53…165/110)

1) Back Squat (find a 5 rep max)

2) 3 x 20 GHD Sit Ups

“It is easier to change a man’s religion than to change his diet.”~Margaret Mead

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Tuesday 5.26.15

Posted on 25. May, 2015 by in WOD2

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Complete as many reps as possible in 8 minutes of the following ascending ladder rep scheme of:

2 Power Clean and Jerks (135/95)
2 Box Jumps (24/20)
4 Power Clean and Jerks (135/95)
4 Box Jumps (24/20)
6 Power Clean and Jerks (135/95)
6 Box Jumps (24/20)

Continue on through 8/8…10/10…12/12 and so forth.

1) Sumo Deadlift (work to heavy 7)

It is good for a man to bear the yoke while he is young.~Lamentations 3:27

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Monday 5.25.15

Posted on 24. May, 2015 by in WOD2

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“Murph“

For time:

Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Lt. Michael P. Murphy-Video

Memorial Day Schedule:

-9:00am Class Only

“Men acquire a particular quality by constantly acting a particular way.  You become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.”~Aristotle

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Sunday 5.24.15

Posted on 24. May, 2015 by in WOD2

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Rest Day

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Saturday 5.23.15

Posted on 22. May, 2015 by in WOD2

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Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-60′ Sled Pull
-1 Rope Climb
-10 DB One Arm Snatches (alternating)
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minutes between movements.

1) Devote 10 minutes to one specific “Goat”

“Enjoy the little things, for one day you may look back and discover they were the big things.”

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Friday 5.22.15

Posted on 21. May, 2015 by in WOD2

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Complete the following each for time:

Starting at 0:00 minutes:

30 Power Cleans (185/125)

Starting at 5:00 minutes:

Row for max Cals in 2 minutes

Starting at 10:00 minutes:

50 Burpees

Starting at 15:00 minutes:

75 Wall Balls (20/14)

“You are not in competition with anyone else but yourself.  Outdo your past, not other people.”

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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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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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