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
Wednesday, 22 December 2010 / Published in WOD

Thursday 12.23.10

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads:

Then:

10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Snatch (115/80)
1-2-3-4-5-6-7-8-9-10 reps of:
Pull ups

For time:
Example: 10 Hang Power Snatches 1 Pull up, 9 Hang Power Snatches 2 Pull ups, and so forth.

Holiday schedule-
-Friday 12.24
 9:00am Open gym
 3:00 CrossFit WOD
-Saturday 12.25 Closed
-Resume regular schedule 12.27

-All CrossFit Kids classes will meet from 2:30-4:15 today.  You don’t want to miss it!!!

8 Comments to “ Thursday 12.23.10”

  1. Ray G says :
    December 23, 2010 at 4:10 pm

    SP 190…PP 205, 3x…PJ 225, 5x
    Wod =8:56

  2. Matt G says :
    December 23, 2010 at 6:48 pm

    SP 165
    PP 185
    3 x PJ 225
    WOD 11:02

  3. Erik Laney says :
    December 23, 2010 at 8:45 pm

    SP-175
    PP-205
    PJ-210

    WOD-6:47

  4. Jenni Irwin says :
    December 23, 2010 at 9:28 pm

    WOD 8:46 (only 55lbs though)

  5. Ethan Westmoreland says :
    December 23, 2010 at 10:27 pm

    SP-115
    PP-135
    SJ-155
    WOD-7:29

  6. Jennifer Cable says :
    December 24, 2010 at 9:47 pm

    SP-85
    PP-90
    PJ-95

  7. Amy Brown says :
    December 25, 2010 at 12:06 am

    SP-70
    PP-85
    PJ-85
    WOD time= 8:15 (started with 55lbs and had to go down to 45lbs)

  8. Amanda Johnson says :
    December 25, 2010 at 2:13 am

    SP-100
    PP-120
    PJ-120
    (I think this is right)

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