Friday, December 30, 2011

Goals reached!

Way to go Tucker, Aly and Sam! Great work on reaching your goals!

December 29, 2011

WOD: Sprints! 5 with parachute, 5 without

Wednesday, December 28, 2011

December 28, 2011

Goal day is approaching soon and a BIG shout out to Tammy and Daniel for getting their goals early! Tammy nailed her 25 GHD's and Daniel knocked out six consecutive muscle ups (his goal was 3!). SUPER proud of you both. It just goes to show you what a lot of hard work and determination will do for you. If you have not done your goal yet, come out Saturday and knock it out. We'll have a WOD at 9 and then everyone can hang out and cheer each other on until 11.

WOD: Max back squat 1-1-1-1-1, then AMRAP in 5 minutes. 5 back squats @ 50% max, 5 front jumps.

A Paleo dessert!

Cut a bunch of bananas into slices and lay them on a pizza pan covered with parchment paper. Place in freezer until frozen then transfer to a ziplock bag and return to freezer. When you need a sweet treat, take a handful out and enjoy! For a "sundae", throw a few cashew or walnuts in with the bananas. Yum!

Sunday, December 25, 2011

Merry Christmas!

Merry Christmas to the tribe!

Thursday, December 22, 2011

December 22, 2011

WOD: Merry Christmas 25: 25 of each, pull ups, burpees, sit ups, dumbbell swings, box jumps, Knees-To-Elbows, walking lunges, double unders, push ups, squats.

Merry Christmas from all of us at BodyMods CrossFit Murray!

Wednesday, December 21, 2011

December 21, 2011

WOD: Max Snatch; max GHD situps in one minute.

Monday, December 19, 2011

Important Announcements!

WOD: Karen 150 Wall Balls

Important announcements!

Tshirts, Long Sleeve Tees and Hoodies- Please vote on what saying you would like to see on the front of our new shirts. Voting will end Dec. 31st and shirt orders will be taken the first week of January. Colors available will be red, grey, blue and green.

Abmats- With the situp challenge coming in January, interest has been expressed in ordering abmats for home use. A 5 pack of abmats are cheaper (and have free shipping) than a single abmat. The cost is about $33. Let us know if you would like one and we'll try to get everyone together on one order.

Sunday, December 18, 2011

December 18, 2011

"We don’t do easy, we don’t do lazy." - unknown.
Every day that you walk into the box you are making a commitment to yourself. Pat yourself on the back and be proud that you getting comfortable being uncomfortable.

Saturday, December 17, 2011

December 17, 2011

WOD: 1 rope climb, 50 squats, 1 rope climb, 50 sit ups, 1 rope climb, 50 db swings, 1 rope climb, 50 du, 1 rope climb

Thursday, December 15, 2011

December 15, 2011

WOD: 21 push press 21 pull ups 800 meter run 15 cleans 15 pull ups 400 meter run 9 shoulder press 9 pull ups 200 meter run. RX 95/65

Wednesday, December 14, 2011

December 14, 2011

WOD: All Balls: 5 rounds: run w/ med ball 400 Meters,  10 med ball cleans, 10 med ball push ups, 10 med ball slams. RX 20/14

Tuesday, December 13, 2011

December 13, 2011

WOD: AMRAP 12 minutes: 5 backsquats (135/95), 5 Toes-to-Bar, 5 deadlift (135/95), 5 push-ups.

Monday, December 12, 2011

December 12, 2011

WOD: make up a WOD you missed last week. Fight Gone Bad, Annie and the 9 rounder are good choices.

Sunday, December 11, 2011

10 General Physical Skills

      Last week we discussed how CrossFit measures fitness in three ways; one, a balance of the 10 general physical skills, two, the hopper model of random physical challenges and, three, the balance of the three metabolic pathways. Today we will look at the 10 general physical skills and what it means to be CrossFit.
        The 10 general physical skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Think about who the world perceives as “fit”.  Maybe a marathon runner? He definitely has the endurance and stamina, but would he be a big help on moving day? Maybe a bodybuilder? He could help you move that fridge, no problem! But, if the dog got out of the house and took off running through the neighborhood, could he help you catch it? At CrossFit, we applaud anyone that is improving their physical fitness, but we aim for a balance in the 10 general physical skills. We want to be fast and agile, AND we want to be powerful and strong too. We do not believe that you should trade an excess in one area for a weakness in another. “It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” (CFJournal)
To learn more about CrossFit's definition of fitness talk to your coaches, keep checking in here and subscribe to the CrossFit Journal!

Saturday, December 10, 2011

December 10, 2011

WOD: Fight Gone Bad! 3 rounds: 1 minute at each station with a one minute rest between rounds. Count reps. Wall Ball (20/14), Push Press (95/65), Box Jump, SDHP (95/65), Row.

Thursday, December 8, 2011

Week of December 5-11

Wow! What a great busy week at the box. Many new skills learned and many awesome WODs! Many of our members have jumped on the 3100 Push-Ups in December challenge and are knocking them out. You can constantly amaze yourself if you try!

WOD: 9 rounds: 1 Waiter's Walk, 9 Dumbbell swings, 1 Farmer's Carry, 9 Double Unders.

Saturday, December 3, 2011

Are you CrossFit?

What is the CrossFit definition of fitness? Work capacity measured across broad time, age and modal domains. How is it measured? 

Through a balance of the 10 general physical skills, the hopper model of random physical challenges, and the balance of the three metabolic pathways. Over the next few weeks we will address each of these and explore what it means to be CrossFit.

Friday, December 2, 2011

December 2, 2011

WOD: 5 handstand push ups, 25 abmat situps, 5 ring dips, 15 toes to bar, 10 push ups, 5 double unders. AMRAP 20 mins.

Wednesday, November 23, 2011

November 23, 2011

WOD: 21-15-9-2. Pullups, Med Ball Squats, KTE.

November 22. 2011

WOD for November 22: 1-1-1-1-1 Push Press for max, then 5 rounds 10 DU, 5 Push Press (95/65)  for time.

Friday, November 18, 2011

November 18, 2011

Super busy night at the box! Thankful that all of our athletes are making time for themselves and putting themselves first in their lives.
WOD: Row 2 minutes, rest 30 seconds, 5 RDS

November 17, 2011

ANGIE kicked everyone's butt! 100 pull ups, 100 push ups, 100 sit ups, 100 squats. Our Angie was just sorry she missed it (and everyone was blaming her for the torture!).

Wednesday, November 16, 2011

November 16, 2011

WOD for time: 5 Hand Stand Push ups, 10 Deadlifts (155/105), 15 Toes to Bar, 20 Box Jumps (24 in),  25 Dumbbell Swings (55/35), 30 wall balls (20/14), 25 Dumbbell Swings, 20 Box Jumps (24 in), 15 Toes to Bar, 10 Deadlifts (155/105),  5 Hand Stand Push ups

Tuesday, November 15, 2011

November 15, 2011

WOD: 4 rounds: 10 squat box jumps, 20 sit-ups, 50 lunges. Finsher: 30 hip extensions with weight.

Monday, November 14, 2011

Why go Paleo?

Read this article for reasons why you should go Caveman.

November 14, 2011

WOD- Partner up. One partner runs 200 meters carrying med ball (20/14) while the other partner completes shoulder presses (55/35). Count reps on shoulder presses. When partner completes run, switch. Continue for 12 minutes. Score is total reps completed.

Saturday, November 12, 2011

Grand Opening!

Thank you to everyone that came out for our Grand Opening! It was fantastic seeing so many supportive people there for us. WOD- Murph - 1 mile run, 100 pullups, 200 push ups, 300 squats, 1 mile run. This is normally a solo workout, but for Grand Opening we did as a team.
This is a hero workout CrossFit named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Friday, November 11, 2011


Grand Opening tomorrow at 9 AM!

WOD: 50 wall ball 20lb/14lb, 40 push ups, 30 hip extension, 20 box jump 30in/24in, 10 chin up, 3 rope climbs, 50 double under.

Thursday, November 10, 2011

November 10, 2011

Great intense WOD today! Back Squats 3-3-3. Start at RX (95/65) and bump up 20 pounds each set. Then 7 min AMRAP of 5 back squat (95/65), 10 mountain climbers, waiter's walk (55/35). Average score was 7 rounds with the best score being a 9.

Tuesday, November 8, 2011

Dirty Thirty!

WOD: Dirty Thirty- 300 meter run, 30 wall ball (20/14), 30 box jumps (30 inch), 30 Hip extensions, 30 sit ups, 30 push ups, 30 KTE, 30 dumbell swing (55/35), 300 meter run.  Killer times posted!

Saturday, November 5, 2011

November 5, 2011

"What we think, we become" Buddha

WOD: 50 burpees for time, rest five minutes, 5 minute AMRAP 5 pullups, 10 pushups, 15 squats, five minute rest, 50 double unders for time.

Friday, November 4, 2011

November 4, 2011

WOD: 3 rounds, 1 minute at each station, count total reps per round:

Wall climbs
GHD situps
bent over row
row for calories

 Lowest scoring round is score for WOD.

Thursday, November 3, 2011

November 3, 2011

Awesome WOD: 40 deadlifts, 40 front squats, 40 Sumo Deadlift High Pull, 40 Push Press, 100 double unders. Tribemembers should be proud of themselves for sticking it out and getting this one done.

Tuesday, November 1, 2011

November 1, 2011

We're loving everyone's goals that are going up on the goal board. Remember to work toward them each week!

WOD: 3 rounds- 10 clean and jerk (95/65), 10 box jumps (24/18), 10 situps, 10 farmers carry (55/35).

Friday, October 28, 2011

October 28th, 2011

WOD: 20 pullups, 30 Knees-to-Elbows, 40 push ups, 5 rope climbs

Wednesday, October 26, 2011

October 26th, 2011

Max shoulder press: 1 x 1 x 1 x 1 x 1. Finisher 5 X 5 dead hang pull-ups. Congrats to Mitchell for reaching his goal 2 months early!

Tuesday, October 25, 2011

Ladder Squats

What a WOD! Ladder Squats got the best of everyone today. We had a great time and a LOT of laughs. Missed the WOD? Set a timer, do one squat at the one minute mark. Do two squats on the two minute mark, three on the three minute...etc until FAILURE

What is your goal?

Great skill buidling night last night. Everyone worked hard and added some new moves to their skill set. The goal board is up and everyone should have a quantifiable goal up by the end of the week.  Maybe it is to decrease your Fran time by a minute or to string 10 double-unders together. Whatever it is, let's get it done by 12/31/11!

Sunday, October 23, 2011

You and your car?

Typically, most people maintain their cars far better than their own bodies. This is strange when you consider the comparative value of our cars vs. our health. We will never have more than one body whereas we will probably own several cars in our lifetime. When our body breaks down, we can’t replace it with a new one. Nobody in their right mind would put subpar fuel in their fuel tank, especially if they have a high performance vehicle. Eating junk food and other foods that lead to health problems is the equivalent of filling a vehicle fuel tank with contaminated fuel.

Thursday, October 20, 2011


TEAM WOD: For time, as a team complete 150 Walking Lunges (per leg), 150 Push Press, 150 Dumbbell swings, 75 Turkish Get-Ups, 150 Dips and a 400 meter run. It was great watching everyone encourage their team on and everyone got a good workout.

Tuesday, October 18, 2011

October 18th, 2011

WOD: AMRAP 20 minutes of 5 back squats (RX 155/115), 10 box jumps, 15 pull-ups.

Monday, October 17, 2011

100 Burpees

WOD: 100 Burpees for time.

Really proud of everbody today for hanging in there and getting these done. Way to go Channing and Daniel for being in the eights!

Friday, October 14, 2011

October 14th, 2011

Today's WOD

10 rounds for time

10 OHS (-1 each round) RX 95/65
1 Toes to Bar (+1 each round)

Thursday, October 13, 2011

Get your "FREAK" on!

Today's WOD is a killer combo of the first rounds of FRran, Eva, Annie and Kelly (FREAK).
21 thrusters (RX95/65)
21 pullups
800 meter run
30 Dumbbell Swing (RX55/35)
30 Pull-up
50 double unders
50 situps
400 meter run
30 Box jump (RX36/24)
30 Wall ball (RX20/14)

Wednesday, October 12, 2011

Skill Builder Day

3 minutes per station, 30  minutes total.  Don't count reps, work on form.Handstands
rope climbs
ring dips
GHD sit ups
Double Unders

Tuesday, October 11, 2011

Shirts are in!

Shirts came in! We have red and grey for $15, but we ordered a limited amount of sizes. Let us know what size you need!

Today's WOD
4 rounds
200 meter run
25 dumbbell swings
200 meter backwards run
10 lateral jumps

Monday, October 10, 2011

20 Pieces of Angie

20 rounds

5 Pullups
5 push ups
5 sit ups
5 squats

If you missed this one, you missed a killer WOD. I didn't think Angie could be any worse!

Thursday, October 6, 2011

October 6th, 2011

AMRAP 30 min

50 box jumps
50 body rows
50 mountain climbers (each leg)

Wednesday, October 5, 2011

October 5th, 2011

Bear Complex- 5 rounds, 7 reps per round, increase weight each round.

Monday, October 3, 2011

October 3rd, 2011

400 meters of Death.

200 meters- 4 walking lunges, 5 shoulder press
200 meters farmers carry

RX 55M 35W

Friday, September 30, 2011

September 29, 2011

Lucky 7's- 7 thrusters, 7 burpees, 7 ball slams. 7 rounds for time.

Killer WOD. Looks deceptively easy, but looks are usually wrong.

Tuesday, September 27, 2011

September 27, 2011

WOD: Annie. 50-40-30-20-10 Double Unders and Sit-ups. Way to go guys!

Monday, September 26, 2011

September 26, 2011

Today's WOD:

Run 500 meters
Tabata push-ups
Row 3 minutes
Tabata squats
Run 500 meters

Friday, September 23, 2011

September 22,2011

WOD       50 ManMakers for time.  Ryan W. had the fastest time! A couple seconds under 20 mins. using 40lb. dumbbells.  Way to go Ryan!

Wednesday, September 14, 2011

Double Unders!

BodyMods CrossFit Murray is super proud of Tanner and Tammy for getting their first double unders today!

Tuesday, September 13, 2011

CrossFit Games on ESPN2

Don't forget to set your DVR for the CrossFit Games coming on tomorrow night on ESPN2. Watch the fire breathers rip it up!

Monday, September 12, 2011

September 12, 2011

Great WOD today! Fran didn't stand a chance. Everybody killed it! 21-15-9 Thrusters and Pull ups

Sunday, September 11, 2011

In remembrance

To honor those who gave all ten years ago today, I must be the best I can be. If I am strong, we are strong.

Friday, September 9, 2011

First Week Highlight Stats!

New Clients = 4

Pukie Badges of Honor earned = 1

All in all a great week!

Thursday, September 8, 2011


What a great night! Thanks to all that came and sweated it out with us! Hope you can come soon and experience what it means to be CrossFit!

Monday, September 5, 2011

Wow! It's almost here!

We can't believe it is almost time to open the doors to CrossFit Murray! So many things have went into making this an awesome place for our clients. Give us a call or come by for your personal consultation. No matter your goals, we can help you achieve them.

Saturday, September 3, 2011

Opening Soon!

Come check out the hottest thing new in Murray. CrossFit Murray is opening September 7th to help you reach elite fitness. Give us a call to schedule a session.