WOD

Sunday 3.29.15

Posted on 28. Mar, 2015 by in WOD2

IMG_4847_2

Rest Day

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Saturday 3.28.15

Posted on 27. Mar, 2015 by in WOD2

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7 rounds of:

Every 3 minutes complete:

3 Power Snatches
2 rounds of:
5 Pull ups
10 Push Ups
20 Double Unders

Rx’d + (Chest to Bar Pull Ups…30 Double Unders)

You’re Not 20 Anymore

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy.  Let’s face it, friends make life a lot more fun.”~Charles Swindoll

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Friday 3.27.15

Posted on 26. Mar, 2015 by in WOD2

DSC_0495

21-15-9 reps for time of:

Burpee Box Jumps (24/20)
Thrusters (95/65)

or…

CrossFit Games Open 15.5

27-21-15-9 reps for time of:

Row (cals)
Thrusters (95/65)

View workout standards HERE

1) 5 rounds not for time of:

120′ Front Rack Double KB Carry (AHAP)
10 Shoulder Presses (from rack)

Why Ask Why-CrossFit 2232

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”~Vincent Lombardi

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Thursday 3.26.15

Posted on 25. Mar, 2015 by in WOD2

DSC_0337

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

100 Double Unders
7 Rope Climbs
14 Power Cleans (185/125)

Rx’d + (225/155)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“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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Wednesday 3.25.15

Posted on 24. Mar, 2015 by in WOD2

DSC_0496

For time:

400 M Run
30 KB Swings (70/53)
400 M Run
20 KB Swings (70/53)
400 M Run
10 KB Swings (70/53)

Compare to 6.28.14

1) Bench Press 10-8-6-4-2

Compare to 2.19.15

2) Tabata Push Ups 8 x 20 x 10

“Let us rather run the risk of wearing out than rusting out.”~Theodore Roosevelt

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Tuesday 3.24.15

Posted on 23. Mar, 2015 by in WOD2

DSC_0488

For time:

60 Wall Balls (20/14)
30 Box Jumps (24/20)
10 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
30 Box Jumps (24/20)
60 Wall Balls (20/14)

1) Back Squat (work to heavy 3)

Should I Scale My CrossFit Wod?-Part 2

Why “If It Fits Your Macros” Isn’t a Fit for Me

“When you are content to be simply yourself and don’t compare or compete, everyone will respect you.”

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Monday 3.23.15

Posted on 22. Mar, 2015 by in WOD2

DSC_0455

20-15-10 reps for time of:

Power Snatches (95/65)
Burpees
Push Presses (95/65)

Rx’d + (115/80)

Compare to 12.15.14

1) Sumo Deadlift 5-5-5-5-5 (climbing)

2) 7 rounds of:

Plank Hold 40 seconds/20 seconds rest

“Work hard.  Every day.”

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Sunday 3.22.15

Posted on 21. Mar, 2015 by in WOD2

DSC_0461

Rest Day

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Saturday 3.21.15

Posted on 21. Mar, 2015 by in WOD2

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Teams of 2 complete as many rounds and reps as possible alternating in 20 minutes of:

10 Front Squats (135/95)
200 M Run
15 KB Swings (53/35)

Partners will alternate movements to complete each round. Partner 1 performs 10 Front Squats…Partner 2 performs 200 M Run..Partners 1 performs 15 KB Swings (1 round complete).

Rx’d + (165/110…70/53)

6 Reasons Why Crossfitters Hate Burpees

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Friday 3.20.15

Posted on 19. Mar, 2015 by in WOD2

DSC_0445

CrossFit Games Open 15.4

As many rounds and reps as possible in 8 minutes of:

3 Handstand Push Ups
3 Cleans (185/125)
6 Handstand Push Ups
3 Cleans (185/125)
9 Handstand Push Ups
3 Cleans (185/125)
12 Handstand Push Ups
6 Cleans (185/125)
15 Handstand Push Ups
6 Cleans (185/125)
18 Handstand Push Ups
6 Cleans (185/125)
21 Handstand Push Ups
9 Cleans (185/125)

Continue the same pattern for 8 minutes.

View workout standards HERE

1) 4 rounds not for time of:

DB Incline Bench 8-12 reps
Max reps Strict Chin Ups
Max reps Strict Bar Dips
(rest as needed between sets)

“Life is simple, it’s just not easy.”~Author unknown

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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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