Monday 5.14.18

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

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

Compare to HERE

1) Every minute on the minute for 10 minutes complete:

1 Back Squat
10 Push Ups

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.

“Just as important as having a list of priorities is every once in a while starting from the bottom.”~Robert Brault

Sunday 5.13.18

Rest Day

Happy Mother’s Day!

Saturday 5.12.18

4 rounds each for time of:

Row 500 M

Rest 3 minutes minimum between efforts.

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

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

“If it is to be, it is up to me.”

Friday 5.11.18

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Snatch (95/65)
2 Power Snatches (95/65)
3 Power Snatches (95/65)
4 Power Snatches (95/65)
5 Power Snatches (95/65)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Snatch (115/80)
2 Power Snatches (115/80)
3 Power Snatches (115/80)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Snatch (135/95)

Rx’d + (135/95…165/110…185/125)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

Rest 3 minutes…

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

“Flight Simulator”

Complete the following with only unbroken reps:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:

Double Unders

You must come to a complete stop between sets.

“If you don’t decide what your life is about, it defaults to what you spend your days doing.”~Robert Brault

Thursday 5.10.18

5 rounds for time of:

600 M Run
10 Toes to Bar
15 Overhead Squats (95/65)
20 KB Swings (53/35)

Rx’d + (135/95…70/53)

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.~1 Thessalonians 5:16-18 

Wednesday 5.9.18

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

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to HERE

1) Bench Press 10-8-6-4-2-then max reps at the same weight used for initial set of 10

Compare and add loads to HERE

“Faith, in its most correct form, never removes responsibility; it removes fear of responsibility.  The results are complete opposites with the greater saying, ‘God’s will is my delight.”

Tuesday 5.8.18

For time:

10 Power Clean and Jerks (185/125)
400 M Run
20 Power Clean and Jerks (155/105)
600 M Run
30 Power Clean and Jerks (135/95)
800 M Run (MMS)

Rx’d + (225/155…185/125…155/105)

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.

“I have a great deal of company in the house, especially in the morning when nobody calls.”~Henry David Thoreau

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