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, 06 September 2011 / Published in WOD

Wednesday 9.7.11

  

“Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53))
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m

For time:

Compare to 10.20.10 

There will come a day-CrossFit Lisbeth 

Paleo Diet 

“Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov] 

Give thanks for what you are now, and keep fighting for what you want to be tomorrow.  ~Fernanda Miramontes-Landeros

19 Comments to “ Wednesday 9.7.11”

  1. Penny J says :
    September 7, 2011 at 7:04 pm

    21:51

  2. Ashley Smith says :
    September 7, 2011 at 7:38 pm

    27:15 rxd

  3. Jennifer Cable says :
    September 7, 2011 at 7:39 pm

    34:08 (125lb DL, 15lbs OHS, 20lbs DBSC)

  4. Jerran T says :
    September 7, 2011 at 7:39 pm

    27:40..what a fun WOD

  5. Dan Pierce says :
    September 7, 2011 at 7:43 pm

    23:08

  6. Amy Brown says :
    September 7, 2011 at 8:17 pm

    27:10 ( faster than last time by 35 seconds)
    125 DL/ 55 OHS

  7. Tracy Helton says :
    September 7, 2011 at 8:25 pm

    29:12
    DL 115, OHS 55

  8. Ray Gutierrez says :
    September 7, 2011 at 8:39 pm

    21:11

    Note to self (for nxt time we do this wod): LEGS ARE DANGERLOUS WOBBLY LAST 400

  9. Erik Laney says :
    September 7, 2011 at 8:53 pm

    22:57

  10. Shawn J says :
    September 7, 2011 at 9:04 pm

    28:59

  11. Amanda Johnson says :
    September 7, 2011 at 9:05 pm

    25:04

  12. Kim J says :
    September 7, 2011 at 9:10 pm

    33:14

  13. Miranda Moore says :
    September 7, 2011 at 9:12 pm

    26:58

  14. Kev says :
    September 7, 2011 at 9:12 pm

    29:31 (95 lb DL, 26 lb KB, 45 lb OHS, 10 DBSQ @ 20 lb, 10 DBSQ @ 15 lb)

  15. Jenni Irwin says :
    September 7, 2011 at 9:20 pm

    20:32 (majorly modified though) 1 arm deadlift – 88lbs, 1 arm KB swing 26lb, 1 arm overhead squat 35lb, hip extensions, GHD, 1 arm DB squat clean 35lb

  16. John J says :
    September 7, 2011 at 9:26 pm

    32:50 (185 lb DL, 53 lb KB, 85 lb OHS/FS, 35 lb DBSqt)

  17. Nikol Watson says :
    September 7, 2011 at 9:35 pm

    28:00 (Push Press 65lbs instead of deadlift/65 OHS)

  18. Christine Wade says :
    September 7, 2011 at 10:19 pm

    29:21 (115 DL/35 KB/55 OHS/20 DB Squat Clean)
    2:46 faster than last time 😉

  19. Kara Enstad says :
    September 8, 2011 at 9:14 am

    31:46 (125DL/35KB/55OHS/20lb SC)

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