WOD

Friday 8.22.14

Posted on 21. Aug, 2014 by in WOD2

10 rounds of:

Every minute on the minute complete:

Minute 1-5 Pull Ups/10 Push Ups
Minute 2-40 Double Unders

Rx’d +

Minute 1-7 Chest to Bar Pull Ups/14 Push Ups
Minute 2-50 Double Unders

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

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Thursday 8.21.14

Posted on 20. Aug, 2014 by in WOD2

As many rounds and reps as possible in 7 minutes of:

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

1) Deadlift 3 x 3 (3 working sets)

2) As many rounds and reps as possible alternating with a partner in 7 minutes of:

5-10 Toes to Bar

Rogue Fitness at the CrossFit Games-Video

“Don’t wish it were easier, wish you were better.”~Jim Rohn

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Wednesday 8.20.14

Posted on 19. Aug, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Think It Is All About Strength..Try Some Mobility…Dmitry Klokov Warm up-Video

Front Squat Development with Pat Sherwood-Video

“Follow your passion, and success will follow you.”~Terri Guillemets

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Tuesday 8.19.14

Posted on 18. Aug, 2014 by in WOD2

5 rounds for time of:

5 Muscle Ups
10 Front Squats (165/110)

Rx’d + (205/140)

1) 5 rounds not for time of:

12 Double KB Walking Lunges (front rack)
12 GHD Sit Ups

Variance in Programming-CrossFit Invictus

“You can’t live a perfect day without doing something for someone who will never be able to repay you.”~John Wooden

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Monday 8.18.14

Posted on 17. Aug, 2014 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 15 minutes of:

5 Power Snatches
7 Burpees

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

Compare to HERE

Chris Spealler-Legendary-Video

Schedule:

With school and volleyball games starting soon, CrossFit Kids will be moving back to Mondays and Wednesdays beginning today at the same times.

“How am I going to live today in order to create the tomorrow I’m committed to?”~Anthony Robbins

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Sunday 8.17.14

Posted on 16. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.16.14

Posted on 15. Aug, 2014 by in WOD2

3 rounds for time of:

Row 500 M
12 Deadlifts (bodyweight)
21 Box Jumps (20)

Rx’d +

Row 500 M
12 Deadlifts (225/155)
21 Box Jumps (20)

Compare to 10.5.13

1) 3 x 20 Banded Good Mornings

2) Devote 10 minutes to one skill

“Our lives are not determined by what happened to us, but how we react to what happens, not by what life brings us but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.”

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Friday 8.15.14

Posted on 14. Aug, 2014 by in WOD2

As many rounds and reps as possible in 11 minutes of :

5-10-15-20-25-30-35-reps of:

Wall Balls (20/14)
Perform 10 KB Swings (53/35) between each set

Reps do not have to be unbroken.  Continue on through 40…45.. and so forth.

Rx’d + (70/53)

CrossFit In The Holy Land-Video

“Those who say it can not be done, should not interrupt those doing it.”~George Bernard Shaw

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Thursday 8.14.14

Posted on 13. Aug, 2014 by in WOD2

10 rounds of:

2 Power Cleans (must reset between each rep)
10 Strict  Bar Dips

Complete 10 sets with the load increasing every set. Immediately perform 10 strict dips after each set of cleans. There is no time component for this workout.  Rest as long as needed between sets, but load must increase every set.

Compare to 5.30.14

1) As many reps as possible in 3 minutes of:

3 Unbroken Power Cleans @ 60% of today’s last set

“If it is to be, it is up to me.”~William H. Johnsen

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Wednesday 8.13.14

Posted on 12. Aug, 2014 by in WOD2

“Tabata”

Push ups
Pull Ups
Ab Mat Sit Ups
Air Squats

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
-Tabata score is the least number of reps performed in any of the eight intervals.

Post score for each exercise to comments and total for final score.
Example: 22, 9, 15, 15 = 61

1) Complete the following with a 4 minute running clock:

500 M Row
As many DB One Arm Snatches (50/35)  as possible in time remaining

Rx’d + (70/50)

I Am An Athlete

DFL-CrossFit Invictus

“Lack of success is a choice.”

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A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact crossfitmurphy@gmail.com to sign up!!

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

World Class Fitness

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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Crossfit Journal Sample
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Mobility WOD
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