One round consists of:
1 Handstand Push Up
1 Strict Chin Up
3 Handstand Push Ups
3 Strict Chin Ups
5 Handstand Push Ups
5 Strict Chin Ups
5 rounds for time:
Strength: Back Squat 3-3-3-3-3
We do apologize for the website being down. We have been working diligently to get it back up. Thank you for your patience.
Franks Strength-Video
Rich Froning Jr. prepares for the CrossFit/USAW Weightlifting Open – video [wmv] [mov]
Paleo-friendly tips for carb-lovers
Have any friends or family members interested in trying CrossFit in the new year? CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots available). There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm. If you refer a friend or family member that begins a membership, then you get your next month 50% off!
Schedule Changes effective today:
Monday-Wednesday-Friday
8:15-9:15am CrossFit WOD-This will take the place of the 9:00am WOD. Saturday will stay normal schedule.
Tuesday/Thursday 6:00am will be discontinued until further notice.
“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”~George Matthew Adams
8:50
9:07 (15lb plate & abmat HSPU)
12:39
100 sit ups
100 push ups
120 air squat
out of town (hotel room work out)
8:50(with 25lb plate and ab mat/blue band)
15:40
BS: 275×4/300×1
10:52 (box HSPU, green band chin ups)
115 BS
9:55 (box HSPU)
115 BS
10:05
115 BS
9:58
Bs 345/345/355/365/365
power clean 135 1-10
9:58
BS 125 x 5
12:22 (25lb DB shoulder press)
BS – 135/140/140/140/140 Holy Moly………lol
BS 140/150/155/160/165
WOD: 12:40 (red band, box HSPU)
16:46 (weighted PU) 210 BS
9:58
BS 365/375/375/385/405/405 x 1
12:56 BS 175×2, 180×1, 190×2
11:38. (I think). (box HSPU and green band chin ups)
Back squat 105 lb for 3 rounds and 110 lb for 2 rounds
BS 195, 205, 210, 215, 220
WOD= Around 12 or 13
13:18 w vest
Bs: 305/315/315/320/320
13:38