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
Monday, 10 January 2011 / Published in WOD

Tuesday 1.11.10

 
 
 

Matt G. and Emma work on their snowman

“Fight Gone Bad!”

Three rounds of:
Wall-ball(20/14) (Reps)
Sumo deadlift high-pull(75/55) (Reps)
Box Jump (20) (Reps)
Push-press(75/55)(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 10.30.10

Today’s schedule:
3:30-4:15 CrossFit Kids
4:15 -5:15 CrossFit WOD
5:15-6:15 CrossFit WOD
6:15-7:15 NO CLASS

“Beautiful women are strong and powerful.  The are athletes, capable of every feat under the sun.  They have muscles borne of hard work and sweat.  They gauge their self worth through accomplishments, not by the numbers on the bathroom scale.  They understand that muscle weighs more than fat, and they love the fact the designer jeans don’t fit over their well developed quads.”  ~Jon Gilson

Updated Paleo Challenge Rules-Read em’

Paleo Breakfast Casserole

Chan’s Nutrition Prep-Video

21 Comments to “ Tuesday 1.11.10”

  1. Daniel Wade says :
    January 10, 2011 at 11:11 pm

    How many snow men did they build in 20 mins?

  2. Megan Swanson says :
    January 11, 2011 at 7:20 pm

    249 – not too bad for my first “fight gone bad”

  3. Nikol says :
    January 11, 2011 at 8:09 pm

    226

  4. Julia Hall says :
    January 11, 2011 at 8:13 pm

    233

  5. Jon Hall says :
    January 11, 2011 at 8:13 pm

    256

  6. Jennifer Cable says :
    January 11, 2011 at 8:21 pm

    218 – Less than last time but did all prescribed except box jumps (3 plates) Legs gone after lunges yesterday.

  7. Amanda Johnson says :
    January 11, 2011 at 8:40 pm

    286(KB Swings instead of SDHP/Step up on 4 plates)

  8. Tracy Helton says :
    January 11, 2011 at 8:47 pm

    246

  9. ashleysmith says :
    January 11, 2011 at 8:54 pm

    317 with 6 lb wall balls and kettlebell swing instead of SDHP and 45 lbs push press…

  10. Daniel Wade says :
    January 11, 2011 at 9:55 pm

    261 rx

  11. Christine Wade says :
    January 11, 2011 at 9:56 pm

    241

  12. Kim J says :
    January 11, 2011 at 10:05 pm

    226

  13. John J says :
    January 11, 2011 at 10:06 pm

    194

  14. KW says :
    January 11, 2011 at 10:28 pm

    237

  15. Erik Laney says :
    January 11, 2011 at 10:35 pm

    377 (53lb KB snatches sub for push press)

  16. bsmith0984 says :
    January 11, 2011 at 10:47 pm

    238

  17. jenni.irwin says :
    January 11, 2011 at 10:49 pm

    341

  18. Matt G says :
    January 11, 2011 at 10:56 pm

    360 rx’d

    The name suits the WOD!

  19. Ray G says :
    January 12, 2011 at 7:26 am

    411

  20. Amy Brown says :
    January 12, 2011 at 3:36 pm

    209 ~ 6 reps higher than in October…yuk! Have to do better on next one (and we all know there will be another:)). Did all rx’d except on wall balls.

  21. Thursday 10.20.11 | Crossfit Murphy says :
    October 19, 2011 at 9:48 pm

    […] Compare to 1.11.10 […]

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