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, 04 November 2013 / Published in WOD2

Tuesday 11.5.13

10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest to Bar Pull Ups
Box Jumps (30/24)

1) Every minute on the minute complete:

-5 Power Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-3 Power Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-1 Power Clean every 30 seconds for 5 minutes

2) Sink Mobiliztion (page 271)

Arm Training For Strength Athletes-Lift Big, Eat Big

“All you can change is yourself, but sometimes that changes everything!”~ Gary W Goldstein

36 Comments to “ Tuesday 11.5.13”

  1. Cindy says :
    November 5, 2013 at 11:00 am

    SWOD 65, 75, 85
    WOD 8:03 (blue band, 24 inch box)

  2. Michael S says :
    November 5, 2013 at 2:11 pm

    PC 165/185/205
    WOD 9:41 (regular PU’s)

  3. Patrick Garrett says :
    November 5, 2013 at 3:34 pm

    PC 95/115/145
    WOD 8:00 green band

  4. Matt W says :
    November 5, 2013 at 3:35 pm

    8:30
    SWOD 205/215/225,235

  5. Stacy B says :
    November 5, 2013 at 3:40 pm

    8:55 did 4 twice , blue band
    85/100/115

  6. Julie W says :
    November 5, 2013 at 3:59 pm

    50/55/60

    8:05 ; modified

  7. Tim N says :
    November 5, 2013 at 4:48 pm

    SWOD 135/155/165 only twice.
    WOD 7:08

  8. Matt G says :
    November 5, 2013 at 5:41 pm

    4:15
    185/225/265

  9. Mama Jenny says :
    November 5, 2013 at 5:47 pm

    50/55/65
    WOD: 10:41 Green/red band

  10. Zack Lovingood says :
    November 5, 2013 at 6:30 pm

    4:56
    185/225×2 245×3/275×4, 285×2, 295×2, 300, 305, 315(PR)

  11. Ray Gutierrez says :
    November 5, 2013 at 7:03 pm

    5:10

    225/255/fail

  12. Bresch says :
    November 5, 2013 at 7:10 pm

    WOD 7:12
    SWOD 185,205,235

  13. Nicole says :
    November 5, 2013 at 7:37 pm

    SWOD: 75/85/105
    WOD: 9:15 green band

  14. Kim J says :
    November 5, 2013 at 7:50 pm

    SWOD 65/75/90
    WOD 7:17 (green band)

  15. Shawn J says :
    November 5, 2013 at 8:19 pm

    9:07
    185/225/245×5-255×5

  16. Tim H. says :
    November 5, 2013 at 8:21 pm

    SWOD: 145/165/195
    WOD: 8:22 (Pull-ups)

  17. Penny J says :
    November 5, 2013 at 8:22 pm

    WOD 6:07
    SWOD 105/115/125×6, 130×4

  18. Miranda says :
    November 5, 2013 at 8:59 pm

    WOD – 7:39
    SWOD – 75/85/100

  19. Mel S. says :
    November 5, 2013 at 9:01 pm

    Today marks 1 year at CFM!

    Mel Nov 2012
    Diagnosed with a herniated disc and bulging disc
    Painful to get out of bed every morning.
    Painful to get in and out of a car.
    Painful to ride any distance in a car.
    Sleepless nights.
    Painful to get in and out of helicopter or lift stretchers.
    Paid for a new room on the chiropractors house.
    Spent a lot of time lying on the floor.

    Mel Nov 2013
    Refused surgery.
    Drank the koolaid at CFM.
    Jump out of bed in the morning to put workout clothes on.
    Jump in the car like Dale Jr.
    Ridin in the car, singing like a fool.
    After Erik and Ray WODS, sleep like the dead..
    Jump in the chopper, out lift any medic I work with!
    Cut off the chiropractors cash flow 1 yr ago today….
    Still lay on the floor a lot/ gym floor that is!

    Thank you CFM!

  20. Jenny T says :
    November 5, 2013 at 9:12 pm

    SWOD 115/135/140

    6:38

  21. Jenny T says :
    November 5, 2013 at 9:13 pm

    SWOD 125/135/140

  22. Amy Brown says :
    November 5, 2013 at 9:17 pm

    Way to go Mel!! So proud of you !!
    SWOD: 85/95/105
    WOD: 8:08 ( regular pull ups… Got rounds 10 &9 unbroken…. Whoop whoop!)

  23. Brandy Farmer says :
    November 5, 2013 at 9:18 pm

    Well said Mel! So proud of you. An inspiration you are! Congrats!

    95/105/120
    WOD= Brandy can’t count
    I think I did 7 twice, but honestly don’t know where I messed up. Quit at 11:19
    Pull ups for CTB

  24. Sarah H says :
    November 5, 2013 at 10:05 pm

    SWOD 75/85/95
    WOD 8:53

  25. J. Johnson says :
    November 5, 2013 at 10:06 pm

    SWOD: 135/155/175
    WOD: 6:59

  26. J. Johnson says :
    November 5, 2013 at 10:09 pm

    Mel,
    That would make a good commercial! Great post.

  27. ashley says :
    November 5, 2013 at 10:14 pm

    Mel that’s awesome!!!!!

  28. Greta Farmer says :
    November 5, 2013 at 10:16 pm

    SWOD 95/105/115
    WOD 9:07 PU/22″
    Mel…UR AWESOME!!!

  29. Frank says :
    November 5, 2013 at 10:36 pm

    SWOD: 115/135/155
    WOD: 10:08 (no band & 24″ box)

  30. Kathryn Jenkins says :
    November 5, 2013 at 10:37 pm

    Mel, love your story!
    Congratulations on your success!

  31. Jose says :
    November 5, 2013 at 10:40 pm

    SWOD: 185#/225#x2,245#x3/265#x2, 275#, 285#, 295#, 300#(PR)
    WOD: 6:06 (Regular pull-ups, 24″ box)

  32. Erika says :
    November 5, 2013 at 10:42 pm

    Mel! You. Are. Freakin’. Awesome!

  33. Nikol says :
    November 5, 2013 at 10:59 pm

    Mel, I’m so proud of you and enjoy when I get to workout with you and the breakfast club! You are so A.W.E.S.O.M.E. and a wonderful part of our CFM family!
    WOD 8:36
    SWOD 95/105,115/125,130 (go heavier next time)

  34. Sully says :
    November 5, 2013 at 11:53 pm

    5:26

    185/225/245-275

  35. Erik Laney says :
    November 6, 2013 at 8:18 am

    5:39
    185 x 5
    225 x 3..245 x 2
    275 x 2..285 x 2..305 x 1…315(PR)

  36. Twiggs says :
    November 6, 2013 at 9:35 am

    175/205(failed 1 rep)/215
    8:33 (regular pu/romanian deadlift @185)

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