WOD

Sunday 2.2.14

Posted on 01. Feb, 2014 by in WOD2

Rest Day

Congratulations to Ray, Matt, Amanda, and Jenny on winning the Rx’d Team Division at the 3 Rivers Throwdown!!!

Post your Comment (9)

Saturday 2.1.14

Posted on 31. Jan, 2014 by in WOD2

As many rounds and reps as possible in 30 minutes of:

4 Stadium Runs
1 Stadium Farmer’s Carry (53/35)

Rx’d + (70/53)

How Much Recovery Do You Need?

Make Your Week Easier With Food Prep For The Week-CrossFit Invictus

Good luck to Ray, Matt, Amanda, and Jenny at the 3 Rivers Throwdown this weekend!!!

 You, Lord, are forgiving and good, abounding in love to all who call to you.~Psalm 86:5

Post your Comment (4)

Friday 1.31.14

Posted on 30. Jan, 2014 by in WOD2

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

7 Chest to Bar Pull Ups
12 Front Squats (115/80)

Rx’d + (155/105)

1) Back Squat (work to heavy 5 then find 10 rep max)

Why Going Rx is Preventing You From Going Rx

February Schedule Changes:

-Monday and Wednesday: CrossFit Kids 3:30-4:20 (8-11)
-Monday and Wednesday: CrossFit Kids 4:30-5:15 (4-7)
-Tuesday and Thursday: Teens CrossFit 5:30-6:30
-Schedule is subject to change to accommodate the needs of participants

“Patience is the companion of wisdom.”~St. Augustine

Post your Comment (16)

Thursday 1.30.14

Posted on 29. Jan, 2014 by in WOD2

4 rounds of:

Teams of 2 alternate to complete max reps in 50 seconds/rest 10 seconds of:

Row (meters)
Deadlifts (185/125)
Burpees
Toes to Bar

Rx’d + (225/155)

Alternate and complete 4 rounds at each movement before advancing to next exercise.  Rest 1 minute between movements.  Post total as a team for each movement to comments.

We will be on regular schedule today.  Be safe and stay warm!!

“Winter is the season in which people try to keep the house as warm as it was in the summer, when they complained about the heat.”

Post your Comment (12)

Wednesday 1.29.14

Posted on 28. Jan, 2014 by in WOD2

10 rounds of:

Every 2 minutes complete:

10 Push Presses (95/65)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Rx’d + (115/80…70/53)

or…make up Tuesday’s WOD

1) DB Bench Press 3 x max reps

The 6:00am and the 8:15am classes are cancelled for today.  We will be regular schedule for the afternoon.  Be safe and stay warm!!

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.”~Paulo Coelho

Post your Comment (14)

Tuesday 1.28.14

Posted on 27. Jan, 2014 by in WOD2

As many rounds and reps as possible in 14 minutes of:

50 Wall Balls (20/14)
25 Burpees
100 Double Unders
25 Burpees
50 Wall Balls (20/14)
25 Muscle Ups

1) 5 x 1 Hang Squat Clean + 3 Front Squats

Compare SWOD loads to HERE

5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience

10 Things You Will Learn The Longer You CrossFit

Today I Had The Worst Squat Session Of My Life…

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”~Vince Lombardi

Post your Comment (21)

Monday 1.27.14

Posted on 26. Jan, 2014 by in WOD2

With a continuously running clock do one Power Snatch (115/80) the first minute, two Power Snatches the second minute, three Power Snatches the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Rx’d (135/95)

Compare to 4.13.13

1) Snatch (work to heavy double…must reset between each rep)

2) As many rounds and reps as possible in 6 minutes of:

30 Double Unders

3) 4 x 15 GHD Sit Ups

What You Should Stop Doing Before The Workout Begins

7 Surprising Reasons To Give Up Sugar-ABC News

Is Gluten Wreaking Havoc On Your Gut?

February Schedule Changes:

-Monday and Wednesday: CrossFit Kids 3:30-4:20 (ages 8-11)
-Monday and Wednesday: CrossFit Kids 4:30-5:15 (ages 4-7)
-Tuesday and Thursday: Teens CrossFit 5:30-6:30
-Schedule is subject to change to accommodate the needs of participants

“Always forgive your enemies; nothing annoys them so much.”~Oscar Wilde

Post your Comment (24)

Sunday 1.26.14

Posted on 25. Jan, 2014 by in WOD2

Rest Day

Post your Comment (0)

Saturday 1.25.14

Posted on 24. Jan, 2014 by in WOD2

Every 2 minutes for 20 minutes complete:

3 Burpee Bar Muscle Ups
5 Overhead Squats (135/95)
7 Box Jumps (30/24)

“Make the most of yourself, for that is all there is of you.”~Ralph Waldo Emerson

Post Your Comment (1)

Friday 1.24.14

Posted on 23. Jan, 2014 by in WOD2

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

Power Clean and Jerks (135/95)
Ring Dips

Rx’d + (155/105)

1) Max Rope Climbs in 3 minutes

2) Every minute on the minute for 10 minutes:

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

“Each day of our lives we make deposits in the memory banks of our children.”~Charles R. Swindoll

Post your Comment (17)
Page 9 of 85« First...7891011...203040...Last »

Get Started

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