WOD

Tuesday 9.9.14

Posted on 08. Sep, 2014 by in WOD2

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS track)

Compare to 8.20.13

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

Post your Comment (7)

Monday 9.8.14

Posted on 07. Sep, 2014 by in WOD2

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

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

1) Every minute on the minute for 8 minutes complete:

4 Power Cleans
4 Push Jerks

Compare to HERE

“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.~Richard Bandler

Post your Comment (22)

Sunday 9.7.14

Posted on 06. Sep, 2014 by in WOD2

Rest Day

Post your Comment (0)

Saturday 9.6.14

Posted on 05. Sep, 2014 by in WOD2

Teams of 3 complete the following:

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

10 Rope Climbs
30 Push Jerks (135/95)
50 Burpee Box Jumps (24/20)

One partner Rows 300/270 M while the other 2 work.  Partners may only work one at a time at each movement.

Rx’d + (165/110)

“Of all the seasons, autumn offers the most to man and requires the least of him.”~Hal Borland

Post your Comment (2)

Friday 9.5.14

Posted on 04. Sep, 2014 by in WOD2

10-9-8-7-6-5-4-3-2-1 reps for time of:

Bench Press (bodyweight/.75 bodyweight)
Hang Squat Cleans (.75 bodyweight)
200 M Run between each round

“I am only one, but I am one.  I cannot do everything, but I can do something.  And I will not let what I cannot do interfere with what I can do.”~Edward Everett Hale

Post your Comment (12)

Thursday 9.4.14

Posted on 03. Sep, 2014 by in WOD2

Complete the following by alternating between the two movements for time:

50-40-30-20-10 Double Unders
25-20-15-10-5 Toes to Bar

1) Every minute on the minute for 10 minutes:

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

Week 1 With Rogue Fitness Black-Video

“It’s not the work that’s hard, it’s the discipline. It is the other 23 hours of the day outside the gym that make the difference.”

Post your Comment (15)

Wednesday 9.3.14

Posted on 02. Sep, 2014 by in WOD2

3 rounds of:

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

10 Push Ups
10 KB Swings
10 Box Jumps (24/20)
Rest 1 minute between cycles

1) Sumo Deadlift 3 x 8

2) 3 rounds not for time of:

20 Banded Good Mornings
Plank Hold 60 seconds

Finishing the Second Pull with Coach Burgener-Video

Meet CrossFit’s Fittest Man on Earth-CNN Health

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

Post your Comment (20)

Tuesday 9.2.14

Posted on 01. Sep, 2014 by in WOD2

3 rounds for time of:

600 M Run
18 Thrusters (95/65)
12 Pull Ups

1) Back Squat 3 x 7 (across)

“Pain is inevitable. Suffering is optional.”~M. Kathleen Casey

Post your Comment (19)

Monday 9.1.14

Posted on 01. Sep, 2014 by in WOD2

Teams of 2 complete the following:

Each minute begins with each team member performing 3 Burpees then…

With a continuously running clock do 1 Power Snatch (115/80) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute… continuing as long as you are able to complete within the minute.

Power Snatches may be partitioned in any rep scheme as long as the total number of reps is achieved within the minute as a team.

Rx’d + (135/95)

-Labor Day Schedule-9:00am class only

“A man can be as great as he wants to be.  If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”~Vince Lombardi

Post your Comment (8)

Sunday 8.31.14

Posted on 30. Aug, 2014 by in WOD2

Rest Day

Post your Comment (0)
Page 9 of 107« First...7891011...203040...Last »

Get Started

A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact 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
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap