Friday 7.7.17

5 minutes to complete the following:

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

Russian KB Swings
Burpees

Post times if you complete the cycle within 5 minutes. If you do not complete it, post rounds completed.

Compare to HERE

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

2) Max Rope Climbs in 3 minutes

“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.”~Les Brown

Thursday 7.6.17

5 rounds for time of:

60 Double Unders
30 Wall Balls (20/14)
15 Chest to Bar Pull Ups

1) 4 x 3 Front Squats + 6 Back Squats (climbing)

2) 3 rounds not for time of:

16 Double KB Front Rack Walking Lunges (8 each)

“Being a coach means taking credit for failure and giving credit for success.”

Wednesday 7.5.17

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 8 minutes of:

1 Power Clean
3 Box Jump on and Overs (24/20)

Partner 1 must complete a full round before Partner 2 begins.

Post total rounds as a team and loads to comments.

1) Complete the following:

-Perform 7 Power Clean and Jerks every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 5 Power Cleans and Jerks every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Clean and Jerks every minute on the minute for 4 minutes

Blessed is the nation whose God is the Lord, the people he chose for his inheritance.~Psalm 33:12

Tuesday 7.4.17

Happy 4th of July!!

CrossFit Murphy will be closed today.

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

Monday 7.3.17

“Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB Swings (70/53)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m

Compare to HERE

Schedule:

-We will be closed Tuesday, July 4th.

-CrossFit Kids will resume Wednesday, July 5th regular schedule.

“These heroes are dead.  They died for liberty – they died for us.  They are at rest.  They sleep in the land they made free, under the flag they rendered stainless, under the solemn pines, the sad hemlocks, the tearful willows, and the embracing vines.  They sleep beneath the shadows of the clouds, careless alike of sunshine or of storm, each in the windowless Place of Rest.  Earth may run red with other wars – they are at peace.  In the midst of battle, in the roar of conflict, they found the serenity of death.  I have one sentiment for soldiers living and dead: cheers for the living; tears for the dead.”~Robert G. Ingersoll

Sunday 7.2.17

Rest Day

Saturday 7.1.17

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

3 Stadium Runs
1 Stadium Single Arm KB Farmer’s Carry

1) Every minute on the minute for 10 minutes:

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

“Remember, CrossFit is not the Games.  The community of people that throw down every day is CrossFit.  As Rx’d or not, a regional or games contender or not.  Soccer mom to elite athlete, we make up the community.  The overwhelming majority of the community may never walk on the Games stadium floor but will have far more impact on their local community and possibly even farther by their daily efforts in the gym.  THAT is CrossFit.”~Chris Spealler

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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