CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Thursday, 01 December 2011 / Published in WOD

Friday 12.2.11

Perform 1 Power Snatch every 30 seconds for 10 minutes.

Use 75-85% of 1 RM Power Snatch

Rest 5 minutes…

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

5  Parallette pass-throughs
10  KB Power Clean and jerks

Post loads and rounds/reps to comments:

Compare loads to 7.13.11

Go Dogs!!! Win State!!

Watch Live Here!!-Murphy Bulldogs vs. Jones State Championship Game

Schedule Change:
The 9:00am WOD will be moved to 8:00am for today only due to all the travel to support the Bulldogs.

Schedule changes beginning December 5th:
Monday-Thursday 6:30-7:30pm-Strength and Speed for the Power Athlete (this will still be an open CrossFit WOD)
CrossFit Kids-Start the week of December 5th.  Each program will be 8 weeks. 
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

Times are subject to change.
Contact us at 
crossfitmurphy@gmail.com for details. 

Save the date!!!
CrossFit Murphy Christmas Party-Friday, December 16th at Shoebooties Cafe 7:30pm

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them a desire, a dream, and a vision.”~Muhammad Ali

6 Comments to “ Friday 12.2.11”

  1. Dan Pierce says :
    December 2, 2011 at 8:54 pm

    6 rounds 70kb
    185lbs snatch

  2. Ashley Smith says :
    December 2, 2011 at 9:53 pm

    105/110 snatch and 7 full with 35 kb

  3. Kara Crowe says :
    December 2, 2011 at 10:11 pm

    75lb
    6 rounds, 26 lb kb

  4. Amanda Johnson says :
    December 3, 2011 at 8:31 am

    80/85 lb Snatch
    6 Full(35 Lb KB)

  5. Twiggs says :
    December 3, 2011 at 11:33 am

    4×115/14×125/2×130 Snatch
    7 Full(53kb)

  6. Saturday 2.4.12 | Crossfit Murphy says :
    February 3, 2012 at 7:55 pm

    […] Compare SWOD loads to 12.2.11 […]

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    • Success Stories
  • Get Started
    • What is CrossFit?
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    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
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