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, 07 December 2011 / Published in WOD

Thursday 12.8.11

 


One Minute On…One Minute Off…for 10 minutes perform:
 

30 KB Swings (70/53)  

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
Perform this workout one minute on and one minute off. Total time is 10 minutes. 
 

For every penalty counted, perform 10 burpees.  

Post rounds completed and penalties to comments. 

Compare to 3.11.11  

Skill: “Goat Day”

“Goats” are weaknesses or movements that give you trouble.  ”Goats” may be the single best way to become a better athlete.  Make your deficiencies your strong points.  Ever take time to do it?   

Rob Orlando on Clean and Jerk 1-1-1-1-1- video [wmv] [mov]  

“Free to Be Fat” from the Daily Beast.


CrossFit Kids-Start today!!  Each program will be 8 weeks. 
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

“I wouldn’t say it’s not hard, but why wouldn’t it be? All important things are hard.”~Toni Morrison

9 Comments to “ Thursday 12.8.11”

  1. Cable says :
    December 7, 2011 at 10:23 pm

    Here is what I posted in March: “This is going to be fun since we killed our arms doing today’s WOD.”
    Wow……….sounds like today’s WOD. Do I see a pattern developing…..lol

  2. Jennifer Cable says :
    December 8, 2011 at 7:52 pm

    Knew the arms would hurt today………
    30/25/30/25/23 (35lb KB)
    Then 30 burpees……….grrrrrrrrrr

  3. Kim J says :
    December 8, 2011 at 9:42 pm

    35lb KB…..finished no burpees!! Yeah

  4. John J says :
    December 8, 2011 at 10:37 pm

    30/30/30/25/25 (70 lb)

  5. Kara Crowe says :
    December 8, 2011 at 11:11 pm

    35lb kb, no burpees

  6. Shawn J says :
    December 9, 2011 at 9:28 am

    30/30/30/30/30 by the skin on my chiney chin chin

  7. Shawn J says :
    December 9, 2011 at 9:29 am

    70 lb kettle

  8. Dan says :
    December 10, 2011 at 1:30 am

    30/5 70kb

  9. Tracy Townson says :
    December 12, 2011 at 12:47 pm

    3-35 lb kb
    2-26 lb kb
    finished-no burpees

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