Friday 5.4.18

5 rounds for time of:

200 M Run
10 Chest to Bar Pull Ups
10 Push Jerks (115/80)
10 Power Snatches (115/80)

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

“Don’t compare your life to others. You have no idea what they have been through.”~Sam Cawthorn

Thursday 5.3.18

Teams of 2 complete:

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

100 Double Unders
50 True Push Ups
30 Hang Squat Cleans (135/95)
20 Burpee Box Jumps (24/20

Partners may partition reps in any manner with only one partner working at a time.

Schedule:

-CrossFit Murphy will have our Start to Summer Cookout Friday, May 18th!

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of May 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.

“Life is really simple, but we insist on making it complicated.”~Confucius

Wednesday 5.2.18

For time:

1200 M Run (200 + 400 + 600 M)
45 Toes to Bar
30 Deadlifts (225/155)
15 Muscle Ups
1200 M Run

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

Tuesday 5.1.18

Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 3 Burpees every minute on the minute until you complete all 50 Power Clean and Jerks.  The workout begins with 3 Burpees.

Rx’d + (185/125)

Compare to HERE

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps Strict/Weighted Bar Dips

Congratulations to Matt and Jenny on the birth of Brantley Reid Gutierrez!!!  Glad you all are home!!!

“Be happy for this moment.  This moment is your life.”

Monday 4.30.18

Complete each of the following with a 4 minute running clock:

400 M Run
Row for Max Cals in the time remaining
Rest 2 minutes…

400 M Run
Max Handstand Push Ups in the time remaining
Rest 2 minutes…

400 M Run
Max Rope Climbs in the time remaining
Rest 2 minutes…

400 M Run
Max Power Snatches (115/80) in the time remaining

Rx’d + (Squat Snatches 135/95)

Schedule:

-CrossFit Murphy will have our Start to Summer Cookout Friday, May 18th!

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of May 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.

“Life is a school where you learn how to remember what your soul already knows.”

Sunday 4.29.18

Rest Day

Saturday 4.28.18

Every minute on the minute for 20 minutes:

Even minutes-16 One Arm KB Hang Power Clean and Jerks (8 each)
Odd minutes-1 round of:
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups

1) Every minute on the minute for 12 minutes complete:

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

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

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