Monday 5.21.18

As many rounds and reps as possible in 7 minutes of:

7 Thrusters (95/65)
28 Double Unders

Compare to HERE

1) Back Squat (work to heavy 5)

2) 3 rounds not for time of:

16 See Saw Goblet Side Lunges (8 each leg)

“When your heart speaks, take good notes.”~Judith Campbell

Sunday 5.20.18

Rest Day

Saturday 5.19.18

Complete each of the following with an 8 minute continuously running clock:

Tabata Push Ups
600 M Run
Rest the remaining time…
Tabata Ab Mat Sit Ups
600 M Run
Rest the remaining time…
Tabata Air Squats
600 M Run
Rest the remaining time…
Tabata Push Presses (95/65)
600 M Run

Post times for each 600 M Run and lowest score for each tabata cycle to comments.

The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Compare to HERE

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

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

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

Friday 5.18.18

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

Schedule:

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

-CrossFit Kids Camp May 29-31st 3:30 to 5:30.

“Never doubt that a small group of thoughtful, committed people can change the world.  Indeed, it is the only thing that ever has.”~Margaret Meade

Thursday 5.17.18

Teams of 2 complete as many rounds and reps in 12 minutes of:

7 Toes to Bar
7 Box Jumps (24/20)
7 Power Snatches (95/65)

Rx’d + (115/80)

Partners will alternate movements to complete each round.  Partner 1 performs 7 Toes to Bar…Partner 2 performs 7 Box Jumps…Partners 1 performs 7 Power Snatches (1 round complete).

Continue this pattern for 12 minutes.

For time:

13 Rope Climbs

Compare to HERE

Schedule:

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

-CrossFit Kids Camp May 29-31st 3:30 to 5:30.

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.

If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.~James 1:5

Wednesday 5.16.18

For time:

50 Chin Ups
100 Push Ups (deload)
Run 1 mile (MHS Loop)

Compare to HERE

1) 4 rounds not for time of:

Max Bench Press reps (bodyweight/.75 bodyweight)
Rest exactly 3 minutes between each set

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.

“Every day may not be good, but there’s something good in every day.”

Tuesday 5.15.18

For time:

21 Deadlifts (225/155)
50 Air Squats
21 Push Presses (135/95)
15 Deadlifts (225/155)
50 Air Squats
15 Push Presses (135/95)
9 Deadlifts (225/155)
50 Air Squats
9 Push Presses (135/95)

Compare to HERE

1) 4 rounds not for time of:

10 Strict Shoulder Presses (from rack)
40 Ab Mat Sit Ups
100 M Farmer’s Carry (AHAP)

“Having a place to go–is a home.  Having someone to love–is a family.  Having both-is a blessing.”~Donna Hedges

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