Wednesday 10.18.17

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

21-15-9 reps of:

Overhead Squats (95/65)
Lateral Burpees
Chest to Bar Pull Ups

Rx’d + (115/80)

1) Back Squat (work to heavy 7)

“The best cure for boredom is hard work.”~Proverb

Tuesday 10.17.17

Every minute on the minute for 10 minutes complete:

10 Push Presses (95/65)
Max Double Unders during the remaining of the minute

Rx’d + (115/80)

Compare to HERE

1) Bench Press 10-8-6-4-2

2) 4 x Max reps vertical hands True Push Ups

“Real knowledge is to know the extent of one’s ignorance.”~Confucius

Monday 10.16.17

3 rounds for time of:

30 Hang Power Cleans (95/65)
300 M Shuttle Run (200 + 100)
30 Wall Balls (20/14)

3 Rope Climbs

Rx’d + (115/80)

1) Clean 3-3-3-3-3 (climbing)

CrossFit Murphy will begin a fall Nutrition Challenge next Sunday, October 22nd.  Details will be posted this week.  Get ready to be the most fit for winter you have ever been!

“Well done is better than well said.”~Benjamin Franklin

Sunday 10.15.17

Rest Day

Saturday 10.14.17


Row 1000 M
50 Thrusters (45/35)
30 Pull Ups

Compare to HERE

1) Every minute on the minute for 14 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.”

Friday 10.13.17

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

7 Handstand Push Ups
7 Deadlifts (225/155)
30 Double Unders

Partners will alternate movements to complete each round.  Partner 1 performs 7 Handstand Push Ups…Partner 2 performs 7 Deadlifts. Partners 1 performs 30 Double Unders (1 round complete).

Rx’d + (275/185)

1) Farmer’s Carry for max distance in 6 minutes (AHAP)
Complete 10 Push Ups every time you break

Have I not commanded you?  Be strong and courageous.  Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”Joshua 1:9

Thursday 10.12.17

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to HERE

“If you complain about the world moving too fast, slow down.”~Mike Dolan

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource