Daily Workout

Workout of the Day

Sunday 12.1.19

Rest Day

Saturday 11.30.19

10-8-6-4-2 reps for time of the KB complex:

Left Arm Snatches (53/35)
Left Arm Thrusters
Left Arm Swings
Right Arm Snatches
Right Arm Thrusters
Right Arm Swings

Compare to 12.1.18 on Wodify or HERE

1) Every minute on the minute for 14 minutes:

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

“You can’t know, you can only believe–or not.”~C.S. Lewis

Friday 11.29.19

Teams of 3 complete the following for time: 

800 M Run (MMS)
100 Burpee Box Jump On & Overs (24/20)
100 Power Cleans (185/125)
100 Deload Push Ups
600 M Sled Pull (3×45/2×45)/600 M Farmer’s Carry (AHAP)

*All partners must complete the 800 M Run before the team moves on to the Burpee Box Jump On & Overs, reps may be partitioned in any manner, but only 1 partner working at a time. 

Schedule:

November 29th- We will run 1 CFM Community workout at 9AM (no other class times that day). We will be taking a new CFM group photo for FB/website and we’d like as many as possible to be in that photo. 

“Reflect upon your present blessings–of which every man has many–not on your past misfortunes, of which all men have some.”~Charles Dickens

Thursday 11.28.19

Happy Thanksgiving!

CrossFit Murphy will be closed today.  Enjoy the day with your family and friends! The following are some active rest day options if you feel the need to move a little. 

Active Rest Day Options:

1) For 30-60 minutes, go for a hike or walk with family/friends

2) Spend 30 minutes stretching/working on mobility

3) 4 Rounds of:
4 min of: Run as far as you can
4 min of: Brisk walking

Thanksgiving Schedule:

Thursday, November 28th- CrossFit Murphy will be closed
Friday, November 29th- 9 AM class only
Saturday, November 24th- 9 AM class only

Oh give thanks to the Lord, for He is good; for his steadfast love endures forever!~1 Chronicles 16:34

Wednesday 11.27.19

3 rounds for max reps in 1 minute each of:

Wall Balls (20/14)
KB Sumo Deadlift High Pulls (53/35)
Box Jumps (24/20)
Devil Presses (35/25)
Row (Cals)

Rest 1 minute between rounds

Move from each of five stations after max reps in 1 minute. The clock does not reset or stop between exercises.

1) 3 rounds not for time of: 

60′ Forward Bear Crawl with KB Drag (AHAP)
8 Barbell RDLs
:45 Plank Hold

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.”~Charles Swindoll

Tuesday 11.26.19

4 rounds for time of:

200 M Run
15 Ring Push Ups
35 Double Unders
15 Russian KB Swings (70/53)

1) 3 rounds not for time of:

14 Single Arm DB Bench Press (7 each)
14 Single Arm DB Bent Over Rows (7 each)
14 Hip Extensions
Max Strict Pull Ups

Upcoming Schedule:

-November 27th- No CrossFit Kids Class
-November 28th- CLOSED…Happy Thanksgiving
-November 29th- We will run 1 CFM Community workout at 9AM (no other class times that day). We will be taking a new CFM group photo for FB/website and we’d like as many as possible to be in that photo. 
-November 30th- 9AM Class Only…no Barbell Class
-December 7- CFM Annual Christmas Party 7:00-?? Please sign up by this Friday. Check your email for the link to sign up. 
-December ?- 12 Days of Christmas WOD in which you will need to wear your BEST Christmas WOD outfit! Be ready!

“Occasionally it’s good to pause, take a moment and remind yourself of the things in your life that are just fine.”~Robert Brault

Monday 11.25.19

“Randy Savage”

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

3 rounds of “Macho Man” (135/95)
15 Toes to Bar

1 round of “Macho Man”:

3 Power Cleans
3 Front Squats
3 Push Jerks

1) Front Squat 5-5-5 (climbing)

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

Archive

 

View By Month

TOP