Saturday 5.24.14

Posted on 23. May, 2014 by in WOD2

For time:

Row 1k
15 Hang Power Cleans (135/95)
25 Front Squats (135/95)
35 Burpees

Rx’d + (165/110)

1) Every minute on the minute for 10 minutes:

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

“It isn’t hard to be good from time to time in sports. What is tough, is being good every day.”~Willie Mays

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Friday 5.23.14

Posted on 22. May, 2014 by in WOD2

For time:

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

Rx’d + (135/95)

Compare to 9.30.13

Mid Atlantic Regionals Live Footage-Video

His master replied, well done, good and faithful servant! You have been faithful with a few things; I will put you in charge of many things. Come and share your master’s happiness!~Matthew 25:21

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Thursday 5.22.14

Posted on 21. May, 2014 by in WOD2

Every minute on the minute for 20 minutes complete:

Even minutes-15 KB Swings
Odd minutes-50 Double Unders

1) Deadlift 10 x 2 (rest 60 seconds between sets)

2) 3 x 15 GHD Sit Ups

CrossFit Games Update: May 21, 2014-Video


Friday: No 6:00am class
Memorial Day: 9:00am class only

“The opportunity is there.”

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Wednesday 5.21.14

Posted on 20. May, 2014 by in WOD2

For time:

150 True Push Ups

Everytime you have failure in the push up constitutes a penalty. If a penalty is counted, you must immediately perform a 200 M run . Once the penalty is completed continue with the push ups.

Compare to 10.31.13

1) 3 x 1 minute for max reps Supine Medicine Balls Throws (20)

Regional Preview 2014: Week 3-Video

Tips to Improve Recovery-CrossFit Invictus

That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.~2 Corinthians 12:10

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Tuesday 5.20.14

Posted on 19. May, 2014 by in WOD2

30-20-10 reps for time of:

Wall Balls (20/14)
Pull Ups

Compare to 2.28.13

1) Back Squat 10-8-6-4-2

7 Reasons Rx’d Doesn’t Matter-Tabata Times

I Love My Ugly Body


Friday-No 6:00am class
Memorial Day-9:ooam only

“Judge your success by what you had to give up in order to get it.”

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Monday 5.19.14

Posted on 19. May, 2014 by in WOD2

4 rounds for time of:

400 M Run
10 Power Clean and Jerks (135/95)
10 Toes to Bar

1) Complete 1 Power Clean every 30 seconds for 8 minutes

“In order to succeed, your desire for success should be greater than your fear of failure.”

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Sunday 5.18.14

Posted on 17. May, 2014 by in WOD2

Rest Day

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Saturday 5.17.14

Posted on 16. May, 2014 by in WOD2

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

4 Stadium Runs (MHS)
12 KB Swings
12 True Push Ups

1) Every minute on the minute for 10 minutes:

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

Watch Regionals Week 2-Video

“Striving for excellence motivates you; striving for perfection is demoralizing.”~Harriet Braiker

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Friday 5.16.14

Posted on 15. May, 2014 by in WOD2

As many rounds and reps as possible in 10 minutes of

30 Wall Balls (20/14)
15 Deadlifts (185/125)

1) 3 x 40 Banded Good Mornings

Live Footage Of Regionals Week 2-Video

CrossFit Games Update: May 15, 2014-Video

“Happiness isn’t getting what you want, it is wanting what you get.”

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Thursday 5.15.14

Posted on 14. May, 2014 by in WOD2

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

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups (overhand only)

1) Row 1k

2) 4 x Max reps Strict Bar Dips (rest as needed between sets)

10 Tips For The Female CrossFitter-The Box Life Magazine

“What I need is someone who will make me do what I can.”~ Ralph Waldo Emerson

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Our next Foundations class will begin Monday, July 7th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

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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Crossfit Journal Sample
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