Friday 4.17.15

Posted on 16. Apr, 2015 by in WOD2


As many rounds and reps as possible in 12 minutes of:

5 Burpee Bar Muscle Ups
7 Hang Power Cleans (155/105)
9 Box Jumps (24/20)

1) Alternating with a partner complete max reps in 6 minutes of:

Plyo Push Ups

But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.~ 1 Samuel 16:7

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Thursday 4.16.15

Posted on 15. Apr, 2015 by in WOD2


21-15-9 reps for time of:

Deadlift (225/155)
Complete a 400 M Run after each set

Rx’d + (275/185)

1) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.~Matthew 6:34

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Wednesday 4.15.15

Posted on 14. Apr, 2015 by in WOD2


5 rounds for time of:

60 Double Unders
30 Wall Balls (20/14)
15 KB Swings (53/35)

Rx’d + (70/53)

1) Back Squat (find 7 rep max)

Compare and add load to 4.1.15

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

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Tuesday 4.14.15

Posted on 13. Apr, 2015 by in WOD2


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

7 Chest to Bar Pull Ups
7 Push Ups
7 Push Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Push Ups..Partners 1 performs 7 Push Jerks (1 round complete).

Rx’d + (165/110)

1) Close Grip Bench 5 x 3

2) 50 Banded Tricep Extensions

“Work harder than you want to and do more than is expected of you.”

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Monday 4.14.15

Posted on 13. Apr, 2015 by in WOD2


As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) 6 rounds not for time of:

2 Cleans (must reset between each rep)
10 Strict Toes to Bar

 “Things are never so bad they can’t be made worse.”

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Sunday 4.12.15

Posted on 11. Apr, 2015 by in WOD2


Rest Day

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Saturday 4.11.15

Posted on 10. Apr, 2015 by in WOD2


As many rounds and reps as possible in 18 minutes of:

3 Stadium Runs
1 Stadium KB Farmer’s Carry

1) Every minute on the minute for 10 minutes:

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

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”

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Friday 4.10.15

Posted on 09. Apr, 2015 by in WOD2


“Tabata These”

KB Ab Twist
Pull Ups
True Push Ups
Ab Mat Sit Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

1) 4 rounds of:

Every 4 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

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Thursday 4.9.15

Posted on 08. Apr, 2015 by in WOD2


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

50 Double Unders
30 Wall Balls (20/14)
200 M Run

1) Back Squat (find a 5 rep max)

Lack of Assessment With Chuck Carswell -Video

“Every vice has its excuse ready.”~Publilius Syrus

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Wednesday 4.8.15

Posted on 07. Apr, 2015 by in WOD2


21-15-9 reps for time of:

Deadlifts (225/155)
Box Jumps (24/20)

Rx’d + (275/185…30/24)

Compare to 5.4.13

1) 5 rounds not for time of:

100 M Farmer’s Carry
60′ Sled Pull
60′ Reverse Sled Pull
20 Banded Good Mornings

Froning/Fraser CrossFit Games Open 15.5

“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”

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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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