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WOD

Monday 5.30.16

Posted on 29. May, 2016 by in WOD2

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“Murph”

For time:

Run 1 Mile (MHS Loop)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile (MHS Loop)

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Compare to 5.25.15

Lt. Michael P. Murphy-Video

Memorial Day Schedule:

-9:00am Class Only

“Remind oneself continually of one of those who practiced virtue in days gone by.”~Marcus Aurelius

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Sunday 5.29.16

Posted on 29. May, 2016 by in WOD2

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Rest Day

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Saturday 5.28.16

Posted on 27. May, 2016 by in WOD2

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

5 Bench press reps
8 Russian KB Swings

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

 “I believe that all wisdom consists in caring immensely for a few right things, and not caring a straw about the rest.”~John Buchan

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Friday 5.27.16

Posted on 26. May, 2016 by in WOD2

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3 rounds for time of:

400 M Run
12 Deadlifts (275/185)
36 Wall Balls (20/14)

Memorial Day Schedule:

We will only have one class on Monday, May 30th at 9:00am.

Paleo Potluck tonight following the 5:30 session!!!

“We are seldom happy with what we now have, but would go to pieces if we lost any part of it.”~Mignon McLaughlin

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Thursday 5.26.16

Posted on 25. May, 2016 by in WOD2

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“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Double Unders (NTE 50)
Rope Climbs
True Push Ups
100 M Run (relay style)

Memorial Day Schedule:

We will only have one class on Monday, May 30th at 9:00am.

Paleo Potluck this Friday, May 27th following the 5:30 session.

“Even though you may not feel or look the part now, you must envision yourself in your ideal state. There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.”~Mark Devine

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Wednesday 5.25.16

Posted on 24. May, 2016 by in WOD2

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5 rounds for time of:

9 Power Cleans (155/105)
12 Push Jerks (155/105)
15 Box Jump on and Overs (24/20)

1) 3 rounds not for time of:

8 One Arm Kneeling KB Shoulder Presses (8 each)
10 DB One Arm Rows (10 each)
15 Kneeling Banded Chest Pulls

Memorial Day Schedule:

We will only have one class on Monday, May 30th at 9:00am.

Paleo Potluck this Friday, May 27th following the 5:30 session.

Set your minds on things that are above, not on things that are on earth.~Collosians 3:2

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Tuesday 5.24.16

Posted on 23. May, 2016 by in WOD2

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As many rounds and reps as possible in 20 minutes of:

600 M Run
6 Muscle Ups
18 KB Swings (53/35)

Rx’d + (70/53)

“Let food be thy medicine, thy medicine shall be thy food.”~Hippocrates

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Monday 5.23.16

Posted on 22. May, 2016 by in WOD2

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With a continuously running clock, do one Burpee and one Overhead Squat (95/65) the first minute, two Burpees and two Overhead Squats (95/65) the second minute, three Burpees and three Overhead Squats (95/65) the third minute… continuing as long as you are able.

Rx’d + (115/80)

Use as many sets each minute as needed.  Burpees must be completed before advancing on to Overhead Squats.

Post number of minutes successfully completed to comments.

1) Back Squat 5-5-5-5-5 (climbing)

“Gratitude turns what we have into enough.”

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Sunday 5.23.16

Posted on 22. May, 2016 by in WOD2

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Rest Day

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Saturday 5.21.16

Posted on 20. May, 2016 by in WOD2

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5 rounds for time of:

200 M Run
10 Push Jerks (135/95)
100 M Farmer’s Carry (AHAP)
10 Handstand Push Ups

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“No man can tell whether he is rich or poor by turning to his ledger.  It is the heart that makes a man rich.  He is rich according to what he is, not according to what he has.”~Henry Ward Beecher

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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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