WOD

Saturday 2.22.14

Posted on 21. Feb, 2014 by in WOD2

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

How Often Should I Take A Rest Day?-CrossFit Invictus

“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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Friday 2.21.14

Posted on 20. Feb, 2014 by in WOD2

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
As many reps as possible in time remaining of Snatches (210/120)

Compare to 3.9.13 or 3.6.13

Coming Soon: The Test of Fitness-Video

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

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Thursday 2.20.14

Posted on 19. Feb, 2014 by in WOD2

3 person teams complete the following:

5 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

CrossFit: More Than A Workout Or A Sport-CrossFit Lisbeth

In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:16

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Wednesday 2.19.14

Posted on 18. Feb, 2014 by in WOD2

“Team WOD”

Max reps in 5 minutes of each of the following:

Pull Ups
Plyo Push Ups
Double Unders (not to exceed 50)
Hand Walk 40 feet (switch every 40 feet)
100 M Sprint

Post total reps as a team to comments.

1) Bench Press 5-5-5-5-5

Be a Good Gym Member: Safety, Respect and Taking Care of Equipment

“If you don’t invest very much, then defeat doesn’t hurt very much and winning isn’t very exciting.”~Dick Vermeil

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Tuesday 2.18.14

Posted on 17. Feb, 2014 by in WOD2

As many rounds and reps as possible in 11 minutes of:

5 Burpees
10 Box Jumps (24/20)
15 Wall Balls (20/14)

1) Back Squat 3 x 5 (across)

With spring sports beginning, we will move our Teen Class to Tuesday and Thursday 6:30-7:30pm.

“A man can get discouraged many times but he is not a failure until he begins to blame somebody else and stops trying.”~John Burroughs

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Monday 2.17.14

Posted on 16. Feb, 2014 by in WOD2

5 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
12 Toes to Bar 

Post fastest and slowest times and loads to comments.

1) Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 6 minutes of:

1 Power Clean and Jerk (135/95)
2 Power Clean and Jerks (135/95)
3 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (135/95)
5 Power Clean and Jerks (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 6 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)

Rx’d + (155/105..185/125)

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

Before You Squat

With Spring sports beginning, we will move our Teen Class to Tuesday and Thursday 6:30-7:30pm.

“What matters is not the idea a man holds, but the depth at which he holds it.”~Ezra Pound

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Sunday 2.16.14

Posted on 15. Feb, 2014 by in WOD2

Rest Day

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Saturday 2.15.14

Posted on 14. Feb, 2014 by in WOD2

For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

1) Every minute on the minute for 8 minutes complete:

2 Rope Climbs

2) Row 1k for time

Love Letter: 52 Reasons Why I Love CrossFit

Saturday school was cancelled.  We will be on regular Saturday schedule today.

“Be confident. Too many days are wasted comparing ourselves to others and wishing to be others and wishing to be something we aren’t. Everybody has their own strengths and weaknesses, and it is only when you accept everything your are, and aren’t, that you will truly succeed.”

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Friday 2.14.14

Posted on 13. Feb, 2014 by in WOD2

Nate

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

2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

Compare to 6.25.13

1) Bench Press 4 x 5 (rest 3 minutes)

Common Rowing Mistakes-Video

“Let us rather run the risk of wearing out than rusting out.”~Theodore Roosevelt

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Thursday 2.13.14

Posted on 12. Feb, 2014 by in WOD2

As many rounds and reps as possible in 9 minutes of:

12 Deadlifts (115/80)
9 Hang Squat Cleans (115/80)
6 Burpees

Rx’d + (155/105)

1) Every minute on the minute for with the same load for 10 minutes of:

Even minutes-8 Back Squats
Odd minutes-4 Front Squats

2) 3 x 15 GHD Sit Ups

In The Woods With Mikko Salo-Video

Thursday Schedule:

6:00am-No class
8:15am-No class
CrossFit Teens-No class
All afternoon sessions will tentatively be on regular schedule weather permitting.  Please check the comment section or our social media for updates.

“Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is no such thing as bad weather, only different kinds of good weather.”~John Ruskin

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Our next Foundations class will begin Monday, April 14th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

Contact Us

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.

Schedule

Monday-Thursday
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD
6:30-7:30pm CrossFit WOD

Monday-Friday
6:00am-7:00am-CrossFit WOD (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD

Friday
6:00am-7:00am-Open Gym (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD

Saturday

9:00am CrossFit WOD

Sunday

Closed

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD