Saturday 3.9.19

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Row/Bike (Max Cals) 
DBall Squats (AHAP)
Russian KB Swings (70/53)
Sumo Deadlifts (225/155)
Med Ball Sit Ups

Rest 1 minute between movements.

1) Devote 12 minutes to ONE skill

“What if God didn’t meet your expectations because He wanted to exceed them?”~Steven Furtick

Friday 3.8.19

Open Workout 19.3

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step Ups
50 Strict Handstand Push Ups
200-ft. Handstand Walk

Time cap: 10 minutes

Click HERE for workout descriptions, movement standards, and scaling options

-Congratulations to TEAM BLACK for their win on 19.2! 

~We will run Friday Night Lights tonight with heats beginning at 4:30…once everyone has finished up 19.3 we will hangout for a social hour. Please bring some snacks and drinks and plan to stay for cornhole!

“If you had to choose one thing you could do to enhance your work, your relationships, your attitude, your confidence, and certainly your health, it would be exercise.”~Shane Trotter

Thursday 3.6.19

For time:

Row 1000 M
100 Ab Mat Sit Ups
100 Air Squats
100 Burpees

Time Cap: 20 Minutes

1) Tabata the following for 12 minutes (switching movements every 20 seconds):

Plank Hold
Right Side Plank
Hollow Hold
Left Side Plank

“You are going to meet people who will change your life forever. Some are there for years, a few for a lifetime and many for what seems like just a flash. But everyone changes you in a way. They are all pieces of who you are and who you will be.”~Unknown

Wednesday 3.6.19

3 rounds of:

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

6 Chest to Bar Pull Ups
8 Box Jumps (24/20)
10 Dynamic Push Ups 
Rest 1 minute between cycles

Compare to HERE

1) Bench Press 5-5-5-5-5 (climbing)
    Barbell Rows 5-5-5-5-5 (climbing)
-Complete barbell rows between each BP set

“Next to grace, I bet God thinks having us need each other was one of His best ideas.”~Bob Goff

Tuesday 3.5.19

Complete the following for time: 

27-21-15-9
KB/DB Thrusters (50/35)

4-3-2-1
Rope Climbs

1) Overhead Squat 5-5-5-5-5 (climbing)

“If you want to test your memory, try to recall what you were worrying about one year ago today.”~E. Joseph Cossman

Monday 3.4.19

Complete the following every 2 minutes for 5 sets:

7 Deadlifts
5 Hang Power Cleans
3 Push Jerks

-Sets must be completed unbroken, loads may increase for each set. Record loads to comments. 

1) 4 rounds not for time of: 

16 One Arm Kneeling KB Shoulder Presses (8 each)
16 Landmine Twists
14 Reps of Death March (14 total steps)
40 Second Sorenson Hold

~Schedule: 
We plan to run a regular schedule on Monday, March 4th…however, please be advised that with the Town of Murphy experiencing a significant waterline break showers will NOT be available and bathrooms must be used very sparingly.  If water is completely shut off for the Town of Murphy then classes will be cancelled.  Please keep a check on the CrossFit Murphy Facebook page for updates concerning classes tomorrow.  Thank you for your understanding. We hope to see you all tomorrow. 

There will no longer be a 10AM class, however a lunchtime 12:00PM class will now be held on Monday, Tuesday, and Thursday. 

“Comparison is a sure recipe for unhappiness.”~Laurie Tamura

Sunday 3.3.19

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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