WOD

Sunday 5.11.14

Posted on 11. May, 2014 by in WOD2

Rest Day

Happy Mother’s Day!!

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Saturday 5.10.14

Posted on 09. May, 2014 by in WOD2

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


Row 15/12 Cals

20 KB Swings (53/35)
25 Ab Mat Sit Ups
30 Double Unders

1) 5 rounds not for time of:

1 Legless Rope Climb
15 True Push Ups

5 Reasons A Attend A CrossFit Regionals Event-Box Life Magazine

Congratulations to Zack Lovingood on your graduation today!!!  We are very blessed to have such an ountstanding young man as part of our lives.  Thank you Zack for all you do.  We look forward to seeing what the future has in store for you. 

“Success is the sum of small efforts, repeated day in and day out.”~Robert Collier

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Friday 5.9.14

Posted on 08. May, 2014 by in WOD2

“Regional Event Day 1″

Nasty girls

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Rx’d +

“Nasty Girls V2″

3 rounds for time of:

50 Pistols (alternating)
7 Muscle Ups
10 Hang Power Cleans (175/115)

1) Hang Snatch (work to heavy single)

2) Max Distance Handstand Walk in 1 attempt

Expanded Livestreaming for Regionals

WOD Demo-Nasty Girls-Video

But he gives more grace. Therefore it says, “God opposes the proud, but gives grace to the humble.~James 4:6

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Thursday 5.8.14

Posted on 07. May, 2014 by in WOD2

Teams of 3 complete the following for time:

100 Deadlifts (135/95)
80 Hang Power Cleans (135/95)
60 Front Squats (135/95)
40 Push Jerks (135/95)
20 Thrusters (135/95)

One athlete works at a time. Every minute on the minute, all team members complete 5 burpees.

Rx’d + (165/110)

1) Sumo Deadlift (work to heavy 3)

Regional Preview 2014: Week 1-Video

Do You Get “Hangry”? Science Says Hungry-Angry is Legit

“If you don’t decide what your life is about, it defaults to what you spend your days doing.”~Robert Brault

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Wednesday 5.7.14

Posted on 06. May, 2014 by in WOD2

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

50 Box Jump on and Overs (24/20)

Then…

As many rounds and reps as possible in the time remaining of:

100 M Run
7 Toes to Bar

7 Burpees

1) Every minute on the minute for 7 minutes of:

7 Bench Press reps

From Couch to Capable with Robin Edds-Video

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Today is “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times including the 6am.  This will be a free class.

“Our most basic instinct is not for survival but for family. Most of us would give our own life for the survival of a family member, yet we lead our daily life too often as if we take our family for granted.”~Paul Pearshall

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Tuesday 5.6.14

Posted on 05. May, 2014 by in WOD2

2 rounds of:

As many rounds and reps in 5 minutes of:

5 Front Squats (185/125)
20 Double Unders
Rest 2 minutes

Post loads and rounds to comments.

1) 5 x 2 Hang Cleans

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Wednesday, May 7th will be “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class.

“Success is stumbling from failure to failure with no loss of enthusiasm.”~Winston Churchill

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Monday 5.5.14

Posted on 04. May, 2014 by in WOD2

Big “Helen”

1200m Run (2 x 600)
63 KB Swings (53/35)
36 Pull ups
800m Run (600 + 200)
42 KB Swings (53/35)
24 Pull ups
400m Run
21 KB Swings (53/35)
12 Pull ups

1) 5 rounds of:

Plank Hold 60 seconds
Rest 30 seocnds

Should Women Run?

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Wednesday, May 7th will be “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class. 

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”~John Quincy Adams

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Sunday 5.4.14

Posted on 04. May, 2014 by in WOD2

Rest Day

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Saturday 5.3.14

Posted on 03. May, 2014 by in WOD2

3 rounds for time of:

400 M Run
10 Front Squats (155/105)
10 Handstand Push Ups

Rx’d + (185/135)…Strict Handstand Push Ups

1) 4 rounds not for time of:

10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls
10 GHD Sit Ups

The Hay Is In The Barn-CrossFit Football

How To Get Your First Muscle Up-CrossFit Invictus

“The greatest mistake you can make in life is to be continually fearing you will make one.”~Elbert Hubbard

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Friday 5.2.14

Posted on 01. May, 2014 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps in 10 minutes of each of the following:

1) Each team member complete:

30 Power Snatches (95/65)
20 Power Snatches (115/80)
10 Power Snatches (135/95)
As many Chest to Bar Pull Ups as possible in time remaining as a team

Both team members will work simultaneously to complete the Power Snatch sequence each with their own bar. Teams can only move to Chest to Bar Pull Ups when both team members complete the Snatch sequence.

Rx’d + (115/80…135/95…165/110)…Max Muscle Ups as a team

1) 7 rounds not for time of:

7 Bench Press reps
7 Box Jumps (30/24)

CrossFit Games Update: April 30, 2014-Video

CrossFit.com Programming Analysis: Part 1

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Wednesday, May 10th will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class.  Don’t worry, we will be gentle.

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Get Started

Our next Foundations class will begin Monday, August 4th 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.

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD
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