Wednesday 3.6.19

3 rounds of:

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

6 Chest to Bar Pull Ups
8 Box Jumps (24/20)
10 Dynamic Push Ups 
Rest 1 minute between cycles

Compare to HERE

1) Bench Press 5-5-5-5-5 (climbing)
    Barbell Rows 5-5-5-5-5 (climbing)
-Complete barbell rows between each BP set

“Next to grace, I bet God thinks having us need each other was one of His best ideas.”~Bob Goff

Tuesday 3.5.19

Complete the following for time: 

KB/DB Thrusters (50/35)

Rope Climbs

1) Overhead Squat 5-5-5-5-5 (climbing)

“If you want to test your memory, try to recall what you were worrying about one year ago today.”~E. Joseph Cossman

Monday 3.4.19

Complete the following every 2 minutes for 5 sets:

7 Deadlifts
5 Hang Power Cleans
3 Push Jerks

-Sets must be completed unbroken, loads may increase for each set. Record loads to comments. 

1) 4 rounds not for time of: 

16 One Arm Kneeling KB Shoulder Presses (8 each)
16 Landmine Twists
14 Reps of Death March (14 total steps)
40 Second Sorenson Hold

We plan to run a regular schedule on Monday, March 4th…however, please be advised that with the Town of Murphy experiencing a significant waterline break showers will NOT be available and bathrooms must be used very sparingly.  If water is completely shut off for the Town of Murphy then classes will be cancelled.  Please keep a check on the CrossFit Murphy Facebook page for updates concerning classes tomorrow.  Thank you for your understanding. We hope to see you all tomorrow. 

There will no longer be a 10AM class, however a lunchtime 12:00PM class will now be held on Monday, Tuesday, and Thursday. 

“Comparison is a sure recipe for unhappiness.”~Laurie Tamura

Sunday 3.3.19

Rest Day

Saturday 3.2.19

“Deck of Cards”

Diamonds- 200 M Run
Spades- True Push Ups
Hearts- Box Jumps (24/20)
Clubs- DBall Cleans (AHAP)

Jokers- 800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive one complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11.

~Schedule: Starting Monday, March 4th we will be offering a 12:00 lunch WOD on Monday, Tuesday, and Thursday’s. This will take place of the 10AM workout times. 

“Calmness is a huge gift.  And once you master it, you will be able to respond in a useful way to every difficult situation that decides to walk into your heart.”~Geri Larkin

Friday 3.1.19

 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 Toes to Bar
  50 Double Unders
  15 Squat Cleans (135/85)
  25 Toes to Bar
  50 Double Unders
  13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 Toes to Bar
  50 Double Unders
  11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25Toes to Bar
  50 Double Unders
  9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 Toes to Bar
  50 Double Unders
  7 Squat Cleans (315/205)

Stop at 20 minutes.

Click HERE for workout descriptions, movement standards, and scaling options

-Congratulations to TEAM RED for their win on 19.1! 

~We will run Friday Night Lights tonight with heats beginning at 4:30…once everyone has finished up 19.2 we will hangout for a social hour. Please bring some snacks and drinks and plan to stay for cornhole!

“The best we can ever hope to do in any competition is to maximize what we’re capable of and walk away confident that our score reflects our best possible outcome. And our best possible outcome has nothing to do with anyone else, period.”~Ben Bergeron

Thursday 2.28.19

5 rounds of:

Every minute on the minute complete:

Minute 1- Row 15/12 Cals
Minute 2- 20 Russian KB Swings (70/53)
Minute 3- 45 second Handstand Hold
Minute 4- Max Ab Mat Sit Ups

1) Devote 15 minutes to mobility work

“Difficult is not bad. Difficult is not impossible. Difficult is just difficult, and you can do difficult things.”~Justin Su’a

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource