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, 18 April 2013 / Published in WOD2

Friday 4.19.13

Max reps in 2 minutes of each of the following:

Row (Cals)
Rope Climbs
KB Swings (53/35)
Wall Balls (20/14)
Burpees
Rest 1 minute between movements

Post reps for each and total reps to comments.

1) Every 2 minutes for 10 minutes complete:

6 Hang Power Clean and Jerks (135/95)
40 Double Unders

Rx’d + (185/125 or 165/105)

2) 3 x 12 Partner Banded Glute Ham Raises

WOD with GOD

Sumo Deadlifts Are The Devil!! …Right?

“Be confident.  Too many days are wasted comparing ourselves to others and wishing to be others and wishing to be something we aren’t.  Everybody has their own strengths and weaknesses, and it is only when you accept everything your are, and aren’t, that you will truly succeed.”

25 Comments to “ Friday 4.19.13”

  1. John J. says :
    April 19, 2013 at 12:54 pm

    SWOD: 115 lb (only got 40 DU’s on first and last rounds).
    WOD: 32 Cals/4 RC/34 KB/34 WB/30 Burpees

  2. Amanda Johnson says :
    April 19, 2013 at 4:17 pm

    SWOD 125lbs + DU (unbroken)
    WOD: 35 Cals/5 RC/45 KB(53lb KB)/46 WB/27 Burpees
    Banded GH Raises w/ Green Band

  3. Cindy says :
    April 19, 2013 at 5:19 pm

    SWOD: 65lbs + Singles
    WOD:30CALS/22KTE/35KB(35LBS)/28WB(12LBS)/20BURPEES

  4. Julie M says :
    April 19, 2013 at 5:35 pm

    169 (sub abmats for rc)
    26lb KB
    6lb wb

  5. Zack Lovingood says :
    April 19, 2013 at 5:54 pm

    65/5/43/42/32=187

  6. Ariel says :
    April 19, 2013 at 6:38 pm

    37cals/15/48/35/20

  7. Jenni Irwin says :
    April 19, 2013 at 7:13 pm

    Strength WOD: 105lbs
    WOD: 26 cals/7 rope climbs/40 KB (53)/38 Wall balls/38 burpees = 149 reps

    Banded GH raises with green band – with Ariel and Amanda as royal court!!!

  8. Matt G says :
    April 19, 2013 at 7:19 pm

    62/7/52/52/33= 206

  9. Penny J says :
    April 19, 2013 at 7:30 pm

    SWOD: 95
    WOD: 30 cals/5 rope climbs/55 kB/43 wb/35 burpees – 168 reps

  10. Nikol says :
    April 19, 2013 at 8:12 pm

    SWOD 95 lbs
    28cals/3/47KB/36WB/29 = 143

  11. Amy Brown says :
    April 19, 2013 at 8:22 pm

    SWOD 75 lbs/ singles
    20 kte/38 KB/ 30 wb/20 burpees/ 30 cal= 138
    (Went 14 lbs on wb…. thanks Greta 🙂 )

  12. Miranda says :
    April 19, 2013 at 8:33 pm

    SWOD 75lbs/singles
    39 WB (12lb)/27 Burpees/2 200m runs/23 KTE/43 KB (35lb)

  13. Randy says :
    April 19, 2013 at 8:52 pm

    SWOD- 95lbs/singles
    WOD- 30 cals/15 kte/40 kb(35)/40 wb(16)/15 burpees= 140 total

  14. Danny says :
    April 19, 2013 at 8:52 pm

    SWOD 115lb/singles
    WOD 31 cal/30(banded PU)/41 KB(35)/24 WB(14)/39 AMSU

  15. Stacy Bandy says :
    April 19, 2013 at 8:58 pm

    SWOD 75lbs/singles
    50 KTE(35lbs)/36 WB(12lbs)/16 B/24 Cal/54 Ab Mats

  16. Greta says :
    April 19, 2013 at 9:01 pm

    SWOD 75lb/25DU
    WOD 130 something(not the best)
    400 run for row and KTE for rope climb
    Way to go Amy!!!

  17. ashley says :
    April 19, 2013 at 9:48 pm

    swod=125 lbs
    wod+180 reps

  18. Joel Irwin says :
    April 19, 2013 at 9:56 pm

    swod 155 wod 186

  19. Shawn J says :
    April 19, 2013 at 10:18 pm

    56/4/55/45/31= 191

  20. Cory Marie says :
    April 19, 2013 at 10:47 pm

    SWOD 65lbs
    35 WB/21 Burpees/32 Cal/49 Ab Mats/34 KB (171)

  21. Josh F says :
    April 20, 2013 at 12:25 am

    SWOD 185 185 135 155 155
    WOD 165

  22. Erik Laney says :
    April 20, 2013 at 7:40 am

    55/7/52/65/37=216
    185

  23. John I says :
    April 20, 2013 at 1:13 pm

    WOD 165
    SWOD 125 singles

  24. ZACK O says :
    April 20, 2013 at 4:51 pm

    SWOD 185
    Wod 61/30/18/46/46=201(ab mat sit ups)

  25. Keith Wood says :
    April 22, 2013 at 9:23 am

    45/3/33/38/31

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