CrossFit Murphy

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CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

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Wednesday, 11 June 2014 / Published in WOD2

Thursday 6.12.14

2 person teams work to accomplish max meters in 10 minutes of:

Swim 50 M (Rotate every 50 meters)

Then…

As many rounds and reps in 10 minutes of:

5 Deep End Muscle Ups
7 Plank Shoulder Touch Push Ups (deload)
9 Russian KB Swings

Compare to 8.29.14

All WOD’s today (with the exception of the 6:ooam class) will be performed at Cherokee Hill’s Golf Course at regularly scheduled WOD times. The 6:00am class will meet at CFM. Pool WODs are a great way to add variety to our workouts. Even if you are not a swimmer, an alternate WOD will be provided. So, come WOD, hang out, and HAVE FUN!!  Teachers, remember the 12:00 lunch time WOD.

How Often Should I Take A Rest Day?-CrossFit Invictus

Swim Tips For CrossFitters-CrossFit Endurance

I Am Supposed To Breathe And Swim Simultaneously?-Video

Summer Schedule (subject to change):

We will not offer our teens program as it has been offered this semester.  We will integrate our current teens into a Monday, Tuesday, and Thursday High School Girls class at 10:00am. 

We are going to offer a Monday, Tuesday, and Thursday High School Boys class at 6:30pm.  This class will be determined by participation and will be subject to change. 

“It hurts up to a point and then it doesn’t get any worse.”~Ann Trason (American Ultramarathoner)

2 Comments to “ Thursday 6.12.14”

  1. Megan says :
    June 12, 2014 at 2:03 pm

    Swim – 14 rounds with Nikol
    WOD – 5 full + 5 + 5

  2. Nikol says :
    June 13, 2014 at 12:47 pm

    7 full

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    • Success Stories
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    • What is CrossFit?
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  • 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
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