WOD

Monday 1.27.14

Posted on 26. Jan, 2014 by in WOD2

With a continuously running clock do one Power Snatch (115/80) the first minute, two Power Snatches the second minute, three Power Snatches the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Rx’d (135/95)

Compare to 4.13.13

1) Snatch (work to heavy double…must reset between each rep)

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

30 Double Unders

3) 4 x 15 GHD Sit Ups

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February Schedule Changes:

-Monday and Wednesday: CrossFit Kids 3:30-4:20 (ages 8-11)
-Monday and Wednesday: CrossFit Kids 4:30-5:15 (ages 4-7)
-Tuesday and Thursday: Teens CrossFit 5:30-6:30
-Schedule is subject to change to accommodate the needs of participants

“Always forgive your enemies; nothing annoys them so much.”~Oscar Wilde

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Sunday 1.26.14

Posted on 25. Jan, 2014 by in WOD2

Rest Day

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Saturday 1.25.14

Posted on 24. Jan, 2014 by in WOD2

Every 2 minutes for 20 minutes complete:

3 Burpee Bar Muscle Ups
5 Overhead Squats (135/95)
7 Box Jumps (30/24)

“Make the most of yourself, for that is all there is of you.”~Ralph Waldo Emerson

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Friday 1.24.14

Posted on 23. Jan, 2014 by in WOD2

12-9-6-9-12 reps for time of:

Power Clean and Jerks (135/95)
Ring Dips

Rx’d + (155/105)

1) Max Rope Climbs in 3 minutes

2) Every minute on the minute for 10 minutes:

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

“Each day of our lives we make deposits in the memory banks of our children.”~Charles R. Swindoll

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Thursday 1.23.14

Posted on 22. Jan, 2014 by in WOD2

5 rounds for time of:

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

Rx’d + (70/53)

1) Bench Press 10 x 2 (rest 60 seconds between sets)

2) 3 x 60 second Plank Hold (forearms and toes (45/25)
Rest 1 minute between intervals

WOD with GOD

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

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Wednesday 1.22.14

Posted on 21. Jan, 2014 by in WOD2

Teams of 2 complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (95/65)
1 Burpee
2 Power Snatches (95/65)
2 Burpees
3 Power Snatches (95/65)
3 Burpees

Continue on through 4/4…5/5…6/6 and so forth.

Both partners must complete reps of round before moving on to new round.

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“Those who say it can not be done, should not interrupt those doing it.”~George Bernard Shaw

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Tuesday 1.21.24

Posted on 20. Jan, 2014 by in WOD2

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

6 Chest to Bar Pull Ups
9 Push Ups (deload)
12 Box Jumps (24/20)

1) Jerk 3 x 1 (from rack NTE 90%)

2) 3 sets not for time of:

10 DB One Arm Bent Over Rows
1 set of 15 Banded Delt Complex

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Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.~James 1:2-3

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Monday 1.20.14

Posted on 19. Jan, 2014 by in WOD2

For time:

1200 M Run (200 + 400 + 600 M)
30 Deadlifts (185/135)
20 Front Squats (185/135)
30 Deadlifts (185/135)
1200 M Run

1) Front Squat 3 x 5

2) 3 x 30 Banded Good Mornings

The Overhead Squat With Chris Spealler-Video

“Our greatest glory is not in never failing, but in rising up every time we fail.”~Ralph Waldo Emerson

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Sunday 1.19.14

Posted on 18. Jan, 2014 by in WOD2

Rest Day

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Saturday 1.18.14

Posted on 17. Jan, 2014 by in WOD2

Complete the following:

-Perform 5 Power Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 5 minutes

Compare to 8.17.13

2) 3 rounds each for time of:

600 M Run (1 lap around complex)
Rest 2 minutes

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

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Our next Foundations class will begin Monday, April 14th at 6:15pm. Classes will run Monday, Tuesday, and Thursday for 2 weeks. Contact us at crossfitmurphy@gmail.com to sign up!!

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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.

Schedule

Monday-Thursday
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD
6:30-7:30pm CrossFit WOD

Monday-Friday
6:00am-7:00am-CrossFit WOD (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD

Friday
6:00am-7:00am-Open Gym (3 months or prior approval to attend)
8:15am-9:15am-CrossFit WOD
4:30-5:30pm CrossFit WOD
5:30-6:30pm CrossFit WOD

Saturday

9:00am CrossFit WOD

Sunday

Closed

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Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD