Monday 1.7.19

For Time:

300 M Run
15 Power Cleans (185/125)
300 M Run
12 Power Cleans (185/125)
300 M Run
9 Power Cleans (185/125)
300 M Run
6 Power Cleans (185/125)
300 M Run
3 Power Cleans (185/125)

1) 4 rounds not for time of:
40 second Sorenson Hold
15 Landmine RDL

“Our plans may change, but God’s purpose never fails.”~Craig Groeschel

Sunday 1.6.19

Rest Day

Saturday 1.5.19

For time:

Run 1 Mile (MHS Loop)
Row 1k

Compare to HERE

1) Every minute on the minute for 12 minutes complete:
Even minutes-“Goat 1”
Odd minutes-“Goat 2″

Commit your ways to the Lord whatever you do, and he will establish your plans.~Proverbs 16:3

Friday 1.4.19

Teams of 2 complete as many rounds and reps as possible alternating in 16 minutes of:

10 D-Ball Cleans (over shoulder)
10 Burpees
10 KB Weighted Box Step Ups

Partners will alternate movements to complete each round. Partner 1 performs 10 D-Ball Cleans…Partner 2 performs 10 Burpees..Partners 1 performs 10 Weighted Box Step Ups (1 round complete).

1) 4 rounds not for time of:

:45 Zercher Hold
60’ Forward Sled Pull
60’ Reverse Sled Pull

“Wisdom is the reward you get for a lifetime of listening when you would rather have talked.”~Mark Twain

Thursday 1.3.19

As many reps as possible in 10 minutes of: 

2-4-6-8-10-12-14-16…
KB Thrusters (53/35)
Toes to Bar

KB Thrusters will be performed as 1 left arm KB thruster…1 right arm thruster for the set of 2, 2 left arm thrusters…2 right arm thrusters for the set of 4 and so on. 

1) Sumo Deadlift 10-10-10 (climbing)

2) 4 rounds not for time of:
25 Ab Mat Sit Ups
20 KB Ab Twists
20 Second Hollow Hold

“Do what has to be done, as well as it can be done. Then do it that way all the time.”~Bob Knight

Wednesday 1.2.19

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

7 Overhead Squats (135/95)
14 Box Jumps (24/20)
21 Russian KB Swings (70/53)

1) Complete the following:

-Perform 5 Power Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Snatch every 30 seconds for 4 minutes

“Work is doing it. Discipline is doing it every day. Diligence is doing it well every day.”

Tuesday 1.1.19

Happy New Year! CrossFit Murphy will be closed today. We will resume a regular schedule, including CrossFit Kids classes, on January 2nd. 

Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.~Philippians 3:13-14

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP