Thursday 12.11.14

Posted on 10. Dec, 2014 by in WOD2


Every minute on the minute for 10 minutes complete:

3 Power Cleans
10 Push Ups (deload)

1) Bench Press 3-3-3-3-3 (climbing)

2) 5 rounds not for time of:

Max reps Strict Bar Dips
15 Banded Chest Pulls

He must increase, but I must decrease.~John 3:30

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Wednesday 12.10.14

Posted on 09. Dec, 2014 by in WOD2


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

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

Compare to 8.28.13

1) Back Squat 5 x 3 (across)

Why Women Lift Weights-CrossFit Football

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”~Matthew 7:13-14

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Tuesday 12.9.14

Posted on 08. Dec, 2014 by in WOD2


Complete  the following with a 14 minute continuously running clock:


30 Power Snatches (135/95)

At the 6 minute mark complete as many rounds and reps as possible of:


50-40-30-20 and 10 reps of:

Double Unders
Ab Mat Sit Ups

1) Every minute on the minute complete:

-5 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-3 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-1 Snatch every 30 seconds for 4 minutes

A New Way To Drink Coffee

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”~Vince Lombardi

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Monday 12.8.14

Posted on 07. Dec, 2014 by in WOD2


For time:

12 Days of Christmas

1-100 M run
2-Box Jumps (36/28)
3-Thrusters (95/65)
4-SDHP (95/65)
5-Push Presses (95/65)
6-KB Swings
8-Med Ball Cleans
9-Knees to Elbows
10-Push ups(w/clap)
11-Pull ups
12-Hang Clean and Jerks (95/65)

Complete reps like the song:
5-4-3-2-1 and so forth.

Compare to 12.10.13

Mobility Comes First with Mike Burgener-Video

“If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be any more surprised than I am right now.”~Clark Griswold

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Sunday 12.7.14

Posted on 07. Dec, 2014 by in WOD2


Rest Day

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Saturday 12.6.14

Posted on 05. Dec, 2014 by in WOD2


21-15 9 reps for time of:

Burpee Pull Ups
Deadlifts (225/155)
400 M Run after each round

Rx’d + (275/185)

1) Every minute on the minute for 10 minutes:

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

“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 12.5.14

Posted on 04. Dec, 2014 by in WOD2


Teams of 2 complete the following:

As many rounds and reps as possible in 8 minutes of:

20 Wall Balls (20/14)
Rest 1 minute…

As many rounds and reps as possible in 7 minutes of:

Double Unders (NTE 50 reps)
Rest 1 minute…

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

1 Snatch

Cops, Coping, and CrossFit-Video

No, You’re Not Sleeping Enough, And It’s A Problem-Washington Post

“Maintain composure and wait for your opportunity.”

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Thursday 12.4.14

Posted on 03. Dec, 2014 by in WOD2


Teams of 3 complete the following:

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

Prowler Sprint 25 M
Rest 3 minutes between rounds

Coach, Counselor or Both?

“Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities:  It is this, that in all things distinguishes the strong soul from the weak.” ~Thomas Carlyle

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Wednesday 12.3.14

Posted on 02. Dec, 2014 by in WOD2



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

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

1) Bench Press 3-5-7-5-3

“Sheer effort enables those with nothing to surpass those with privilege and position.”

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Tuesday 12.2.14

Posted on 01. Dec, 2014 by in WOD2


As many rounds and reps as possible in 10 minutes of:

5 Power Clean and Jerks (135/95)
7 Toes to Bar
9 Box Jumps (24/20)

Compare to 9.13.14

1) Deadlfit 5 x 2 (across)

2) 6 rounds each of:

Alternating Tabata (20 seconds/10 seconds rest)

Ab Mat Sit Ups
Plank Hold

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

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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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