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
Sunday, 06 November 2011 / Published in WOD

Monday 11.7.11

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

7 Box jumps (24/20)
7 KB Power snatches (heavy) 

Strength:
Sumo Deadlift 3-3-3-3-3
Handstand Push ups 3 x max reps (rest 3 minutes) 

Thank you to Snowbird Wilderness Outfitters for a great time at our Get Out and Play Day!!  Great place, great time, and great friends!!! 

A friend loves at all times, and a brother is born for adversity.~Proverbs 17:17

  

21 Comments to “ Monday 11.7.11”

  1. Amy Brown says :
    November 7, 2011 at 9:52 am

    HAPPY BIRTHDAY ERIK!!!!!

  2. Jerran T says :
    November 7, 2011 at 7:34 pm

    5 rounds (70lbs)

  3. Megan Swanson says :
    November 7, 2011 at 8:17 pm

    10 full (25 lb)
    145 dump deadlift

  4. Amy Brown says :
    November 7, 2011 at 8:41 pm

    Sumo DL: 135×2, 145×3
    8 full rounds (30 lb db)

  5. Penny J says :
    November 7, 2011 at 8:57 pm

    10 full rounds + 4 box jumps (30 db)
    Sumo DL: 165 x 5

  6. Dan Pierce says :
    November 7, 2011 at 9:09 pm

    7 full +5box jumps 70kb

  7. Amanda Johnson says :
    November 7, 2011 at 9:23 pm

    Sumo Deadlift 205/210/215/220/225
    WOD 9 full + 7 box jumps(45lb DB)

  8. Jennifer Cable says :
    November 7, 2011 at 9:28 pm

    Sumo deadlift: 195lb x 5 sets of three
    WOD: 7 full and 5 box jumps (26lb KB)

  9. Kim J says :
    November 7, 2011 at 9:41 pm

    Sumo deadlift: 145lbsx2, 155lbsx3
    7 full 4 box jumps (25lbDB)

  10. Zack Lovingood says :
    November 7, 2011 at 9:43 pm

    11 Full (53 lb)
    Sumo Deadlift: 275/275/275/275/315

  11. Erik Laney says :
    November 7, 2011 at 9:57 pm

    10 full + 1(70 kb)(405 x 5 sdl)

  12. ashley smith says :
    November 7, 2011 at 10:10 pm

    9 rds. and 2 box jumps(45 lbs) and worked up to 210 on sumodeadlift.

  13. Shawn J says :
    November 7, 2011 at 10:16 pm

    6 full, 365×2 405×3 sumo dead lift
    hand stand push ups 12,12,9

  14. Kev says :
    November 7, 2011 at 10:18 pm

    7 full + 1 box jump (30 lb db on 6 rounds 25 lb on 1 rd)
    125 lb sumo

  15. Zack O says :
    November 7, 2011 at 10:22 pm

    6 full + 7 box jumps (sumo deadlift 415×5)

  16. Miranda Moore says :
    November 7, 2011 at 10:38 pm

    8 full + 7 Box Jumps (30lb DB)
    135 x 2 145 x 3 sumo deadlift

  17. Matt G says :
    November 8, 2011 at 9:54 am

    12 full + 4 Box jumps
    Sumo: 325×2/375×3

  18. Tracy Townson says :
    November 8, 2011 at 12:05 pm

    Sumo Deadlift 4 @ 85 lbs, 1 @ 105 lbs
    7 full + 4 box jumps….sub 4 big plates, 15 lb db

  19. Nikol Watson says :
    November 8, 2011 at 12:11 pm

    Sumo DL: 145
    9 full + 7 box jumps + 4 snatch (30 lbs)

  20. Tia says :
    November 8, 2011 at 7:46 pm

    8 full rds+7 box jumps+5 snatch (35lb)
    175 sumo DL

  21. John J says :
    November 9, 2011 at 9:30 pm

    7 Full (53 lb KB)

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