WOD

Monday 8.31.15

Posted on 30. Aug, 2015 by in WOD2

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“Kelly”

5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to 11.25.14

-CrossFit Kids will resume Wednesday, September 2nd.  The class times will be swap going into the fall with the ages 9-12 meeting at 4:30pm and ages 4-8 meeting at 5:30pm.

-Labor Day Schedule-9:00am class only

“Everybody ought to do at least two things each day that he hates to do, just for practice.”~William James

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Sunday 8.30.15

Posted on 30. Aug, 2015 by in WOD2

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Rest Day

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Saturday 8.29.15

Posted on 28. Aug, 2015 by in WOD2

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3 rounds for time of:

600 M Run (1 lap around complex)
15 Deadlifts (185/125)
15 Handstand Push Ups

1) Every minute on the minute for 10 minutes:

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

There Is No Hiding In the World of CrossFit-CrossFit Invictus

“May you find the balance of life, time for work but also time for play.  Too much of one thing ends up creating stress that no one needs in their life.”~Catherine Pulsifer

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Friday 8.28.15

Posted on 27. Aug, 2015 by in WOD2

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Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

Power Snatches (135/95)
Toes to Bar
Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

1) Teams of 2 complete as a team:

100 Partner Sit Ups

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Thursday 8.27.15

Posted on 26. Aug, 2015 by in WOD2

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For time:

Run 1 Mile (MHS loop)
75 Push Ups (deload)
Run 1 Mile (MHS loop)

1) Bench Press 5-10-5-10-5

CrossFit Athlete, 77, Finds Fitness and  Family CBS News-Video

He must increase, but I must decrease.~John 3:30

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Wednesday 8.26.15

Posted on 25. Aug, 2015 by in WOD2

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2 rounds of:

As many rounds and reps as possible in 6 minutes of:

3 Bar Muscle Ups
5 Burpees
7 Russian KB Swings (70/53)

Rest 3 minutes between rounds

1) Sumo Deadlift 4 x 5

“It is all about effort, not performance.”

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Tuesday 8.25.15

Posted on 24. Aug, 2015 by in WOD2

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

5 Power Cleans (185/125)
5 Front Squats (185/125)
30 Double Unders

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Compare loads to HERE

CrossFit Kids will resume Wednesday, September 2nd. The class times will be swap going into the fall with the ages 8-11 meeting at 4:30pm and ages 4-7 meeting at 5:30pm.

“Work in silence, let your success be your noise.”

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Monday 8.24.15

Posted on 23. Aug, 2015 by in WOD2

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For time:

800 M Run (MMS)
25-20-15 reps of:
Push Jerks (135/95)
Box Jumps (24/20)
800 M Run (MMS)

CrossFit Kids will resume Wednesday, September 2nd.  The class times will be swap going into the fall with the ages 8-11 meeting at 4:30pm and ages 4-7 meeting at 5:30pm.

“The best way to succeed in life is to act on the advice we give to others.”

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Sunday 8.23.15

Posted on 23. Aug, 2015 by in WOD2

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Rest Day

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Saturday 8.22.15

Posted on 21. Aug, 2015 by in WOD2

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Teams of 3 complete:

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

250 Double Unders
75 Toes to Bar
50 Power Snatches (135/95)

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.

1) Every minute on the minute for 10 minutes:

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

A Day With Ben Smith in 2012-Video

The Summer Social will be tonight at 6:00pm at the gym. CrossFit Murphy will provide barbecue if each family will provide a side.

“Other things may change us, but we start and end with the family.”~Anthony Brandt

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A new Foundations class will begin every two weeks. Classes will be held Saturday morning from 8:00-10:00am and Monday night 6:15-7:30pm. Contact crossfitmurphy@gmail.com to sign up!!

Contact Us

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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