Thursday 4.26.18

Teams of 2 complete as many rounds and reps as possible alternating in 12 minutes of:

7 KB Swings
7 Burpees
7 Toes to Bar

Partners will alternate movements to complete each round. Partner 1 performs 7 KB Swings…Partner 2 performs 7 Burpees..Partners 1 performs Toes to Bar (1 round complete).

1) 5 rounds not for time of:

-60′ Sled Pull
-60′ Reverse Sled Pull
-60′ Overhead Walking Lunge
-120′ Waiter’s Walk (60′ each)

“Every sunrise reminds me of God’s promises, it gives me strength to get up and try again.  It gives me another opportunity to thank God for all His blessings.”

Wednesday 4.25.18

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

600 M Run
10 Deadlifts (225/155)
3 Rope Climbs

10 Bench Press reps (bodyweight/.75 bodyweight)

Schedule:

-CrossFit Murphy will have our Start to Summer Cookout Friday, May 18th!

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of May will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class.

“There is a purpose to our lives that each day tugs at our sleeve as an annoying distraction.”~Robert Brault

Tuesday 4.24.18

Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

2 Power Clean and Jerks (135/95)
2 Pull Ups
4 Power Clean and Jerks (135/95)
4 Pull Ups
6 Power Clean and Jerks (135/95)
6 Pull Ups

Continue on through 8/8…10/10…12/12 and so forth.

Rx’d + Chest to Bar Pull Ups

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-10 minutes to work to a heavy single

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.~2 Timothy 1:7

Monday 4.23.18

Complete the following for time:

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

Wall Balls (20/14)
Double Unders (x 2)

1) 4 rounds not for time of:

120′ Front Rack Single KB Carry (60′ each arm)
10 Strict Toes to Bar
15 DB Goblet Squats
20 Paralette In and Outs
Row 20/15 Cals

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of May will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class.

“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.”

Sunday 4.22.18

 

Rest Day 

Saturday 4.21.18

As many rounds and reps as possible in 15 minutes of:

12 DB Hang Power Cleans
24 Ab Mat Sit Ups
1 Legless Rope Climb
12 True Push Ups
24 Double Unders

1) Every minute on the minute for 12 minutes complete:

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

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”~John Fitzgerald Kennedy

Friday 4.20.18

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

6 Power Cleans (155/105)
9 Burpees
12 Stationary Lunges (6 each alternating)

Rx’d + (185/125)

Compare to HERE

1) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“A leader leads by example, whether he intends to or not.”

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