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
Tuesday, 29 March 2011 / Published in WOD

Wednesday 3.30.11

 

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
 

Try to increase the load on each of the fifteen sets. 

Rob Orlando: 255lb OHS, 385lb FS, 485lb BS
Dave Leys: 250lb OHS, 270lb FS, 300lb BS 

Post loads to comments. 

WOD Demo with Rob Orlando – video [wmv] [mov] 

WOD Demo with Dave Leys – video [wmv] [mov] 

We got a new CrossFit Games WOD!!

 CrossFit Games Open 11.2 


Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box
 

Click
HERE for Games Standards PDF 

CrossFit Murphy will be performing the CrossFit Games WOD either Thursday or Friday of this week.  We will talk about it at the gym today and see when we can get the most people together for the WOD. 
 

It’s not that I’m so smart, it’s just that I stay with problems longer.  ~Albert Einstein

 

20 Comments to “ Wednesday 3.30.11”

  1. Matt G says :
    March 29, 2011 at 10:22 pm

    What do you know…Erik put Emma through her first WOD and she gets Rhabdo.

    Erik has no mercy!

  2. Megan Swanson says :
    March 30, 2011 at 7:57 pm

    OHS – 75/85/95/100 tried 3 times and failed – stayed at my max of 95
    FS – 110/120/125/130/135 – PR!!
    BS – 135/145/150/155/160 – PR!!

  3. Daniel Wade says :
    March 30, 2011 at 8:01 pm

    OHS – 195lb
    FS – 260lb
    BS – 320lb

  4. Julia Hall says :
    March 30, 2011 at 8:22 pm

    OHS: 35/45/55/65(fail)/65(PR)
    FS: 75/85/95/105/110 (PR)
    BS: 110/115/120/125/130 (PR)

  5. Jenni Irwin says :
    March 30, 2011 at 8:55 pm

    OHS 125lb PR; FS – 165 PR ( had to leave before backsquat) Good Job Julia, way to go on the PR’s!

  6. Miranda Moore says :
    March 30, 2011 at 8:56 pm

    OHS – 35/45/55/55/65(fail)
    FS – 75/85/95/100/105 (PR)
    BS – 95/105/115/120/125 (PR)

  7. Amanda Johnson says :
    March 30, 2011 at 8:56 pm

    OHS 75/85/95/105/110/Failed at 115
    FS 115/125/135/145/155/Failed at 160
    No Back Squat…ran out of time!!

  8. Erik Laney says :
    March 30, 2011 at 8:59 pm

    OHS 185/185/195/205/210 fail
    FS 275/315/335/345/350
    BS 365/385/405/410/415

  9. Jennifer Cable says :
    March 30, 2011 at 9:00 pm

    OHS 40lbs PR
    FS 75/95/105/115/125/failed at 135
    BS 75/95/115/135/145/150 PR

  10. KW says :
    March 30, 2011 at 9:20 pm

    OHS: 75
    FS: 115 (PR)
    BS: 115 Failed on 125

  11. Josh Swanson says :
    March 30, 2011 at 9:20 pm

    OHS – 115/125/135/145(F)/145(F) PR
    FS – 165/185/205/215/225 PR
    BS – 185/205/225/245/265 PR

  12. Ashley Smith says :
    March 30, 2011 at 9:26 pm

    Back squat 240 of and front squat 200 and ran out of time on overhead

  13. Zack Lovingood says :
    March 30, 2011 at 9:26 pm

    OHS- 115/135/145/155(PR)/165 (failed)
    FS- 155/165/185/205/225(PR)
    BS- 225/245/275(PR)/285 (failed)

  14. Ashley Smith says :
    March 30, 2011 at 9:27 pm

    After 240 that should say pr

  15. Matt G says :
    March 30, 2011 at 9:53 pm

    OHS- 185,205f,205,215f,220f
    FS- 225,245,255 (pr),265f 260f
    BS- 245, 265, 275, 295, 305f

  16. Amy Brown says :
    March 30, 2011 at 9:57 pm

    OHS: 80 BOOOOOO… couldn’t get my max today
    FS: 120 PR
    BS: 135 PR

  17. John J says :
    March 30, 2011 at 10:04 pm

    OH 85/95/115/125/125 PR
    FS 125/145/165/185/195 failed
    BS 185/205/215/225/235 PR

  18. Brodie Murphy says :
    March 30, 2011 at 11:44 pm

    ohs 95/115/125
    fs 135/185/205/225/245 failed
    bs 185/225/245/265/275

  19. Tracy Helton says :
    March 31, 2011 at 8:02 am

    OHS 35/45/55/60/65
    FS 75/85/95/100/105(PR)
    BS 95/105/115/120 (PR)125(fail)

  20. Brian S says :
    March 31, 2011 at 8:10 am

    OHS – 125 PR
    FS – 245 PR
    BS – 295 PR

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