Tuesday 1.2.18

For time:

20 Power Cleans (185/125)
50 Wall Balls (20/14)
15 Power Cleans (185/125)
40 Wall Balls (20/14)
10 Power Cleans (185/125)
30 Wall Balls (20/14)

Compare to HERE

1) Back Squat (work to heavy 7)

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of January will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class.

“Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using.  If you are not too large for the place you occupy, you are too small for it.”~James A. Garfield

Monday 1.1.18

Happy New Year!!!

CrossFit Murphy will be closed today.

10 rounds at home for time of:

10 Push Ups
15 Air Squats
20 Ab Twists

“May all your troubles last as long as your New Year’s resolutions.”~Arnold Glasow

Sunday 12.31.17

Rest Day

Saturday 12.30.17

“Deck of Cards”

Diamonds-Double Unders x 5
Spades-Bench Press
Hearts-Wall Balls (20/14)
Clubs-Deadlift (185/125)

Jokers-1000 M Row

Each team of 2 athletes will recieve on 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:

-Monday, January 1st-Closed

“Win without boasting.  Lose without excuse.”

Friday 12.29.17

As many rounds and reps as possible in 11 minutes of:

21-15-9 reps of:

Power Snatches (95/65)
Overhead Squats (95/65)
Toes to Bar

Compare to HERE

“The man who is happy is fulfilling the purpose of existence.”~Fyodor Dostoyevsky

Thursday 12.28.17

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

3 Bar Muscle Ups
6 Handstand Push Ups
9 Box Jumps (24/20)
100 M Run

1) 4 rounds not for time of:

Max Strict Chin Ups
DB Bench 8-12 reps

2) 3 rounds not for time of:

Max Strict Bar Dips

“Work on yourself first, take responsibility for your own actions.”

Wednesday 12.27.17

Complete the following:

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

7 Deadlifts (225/155)
7 Bar Facing Burpees
Rest 1 minute

Max Double Unders in 3 minutes
Rest 1 minute

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

5 Deadlifts (225/155)
5 Bar Facing Burpees

1) 4 rounds not for time of:

Max reps strict Bar Dips
15 Banded Good Mornings
30 Weighted Ab Mat Sit Ups

“Being valuable is more sustainable than being impressive.”

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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