CrossFit Murphy

Contact Us and get started today. We are located in the Valley Village Shopping Center.

T (828) 557-0736
Email: crossfitmurphy@gmail.com

CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

Open in Google Maps
  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
JoinToday
Thursday, 20 December 2012 / Published in WOD2

Friday 12.21.12

For time:

Alternate between the following:

10-9-8-7-6-5-4-3-2-1 reps of:
Squat Cleans (135/95)
20-18-16-14-12-10-8-6-4-2-reps of:
Over The Platform Ski Jumps (a little more explosive than the demo)
Every 3 minutes perform 5 burpees

Rx’d + (165/110)

Strength: Back Squat (work to heavy single..not a PR)

“CrossFit Murphy Superlatives”-Please fill out and email back to crossfitmurphy@gmail.com or print and bring copy to gym by 12:00pm today, December 21st.  Please fill out even if you are not attending Christmas party.

Don’t Leave The Bar Naked

CrossFit Away

Christmas Party today, December 21st at 7:30pm downtstairs at Shoebooties Cafe. 

Christmas Holiday Schedule:
Monday, December 24th-Closed
Tuesday, December 25th-Closed
Wednesday, December 26th
-No 5:45am Class
-No 8:15am Class
-4:30 Regular Schedule
-5:30 Regular Schedule
-6:30 Regular Schedule
Thursday, December 27th-Resume Regular Schedule with No CrossFit Kids today

Therefore the Lord himself will give you a sign. Behold, the virgin shall conceive and bear a son, and shall call his name Immanuel.~Isaiah 7:14

13 Comments to “ Friday 12.21.12”

  1. John J. says :
    December 21, 2012 at 1:52 pm

    21:35 (135lb)(way too weak)
    BS: 265lb PR (or at least tied for the PR, can’t remember)

  2. Nikol says :
    December 21, 2012 at 2:02 pm

    14:47 (85)
    BS 195

  3. Zack O. says :
    December 21, 2012 at 3:55 pm

    12:45 (135)
    BS 500 lbs

  4. Megan says :
    December 21, 2012 at 5:08 pm

    15:34
    BS – 125

  5. Amanda Johnson says :
    December 21, 2012 at 7:16 pm

    11:29(rx’d+)

  6. Matt W says :
    December 21, 2012 at 7:23 pm

    15:55 Rx+
    BS-335lb

  7. Kary says :
    December 21, 2012 at 7:29 pm

    16:09 (70 lb)
    BS 145

  8. Jenni Irwin says :
    December 21, 2012 at 7:41 pm

    13:11 rx’d+ – WOD almost killed me, but then again the mayans did say it was the end of the world today!

  9. Randy says :
    December 21, 2012 at 8:16 pm

    BS: 315 PR
    WOD: 13:16 (65)

  10. Josh says :
    December 21, 2012 at 8:17 pm

    9:59 (135)
    BS- 305

  11. Joel Irwin says :
    December 21, 2012 at 11:24 pm

    BS 315, WOD 14:50 at 135

  12. Kathryn Jenkins says :
    December 22, 2012 at 12:30 am

    14:02 70lbs
    BS:150

  13. Frank says :
    December 22, 2012 at 11:34 am

    BS 275PR
    WOD 14:20 (really need work on squat clean form)

Archive

View By Month

CrossFit Journal: The Performance-Based Lifestyle Resource

  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
  • GET SOCIAL
CrossFit Murphy
TOP