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Friday 7.1.16

Posted on 30. Jun, 2016 by in WOD2


6 rounds of:

Every minute on the minute complete:

Minute 1-7 Back Squats
Minute 2-3 Front Squats
Minute 3-12 Toes to Bar

Use the same load for Back Squat and Front Squat.  Post load to comments.


We will be closed Monday, July 4th.

I know not what the future holds, but I know who holds the future.”

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Thursday 6.30.16

Posted on 29. Jun, 2016 by in WOD2


Every minute on the minute for 10 minutes complete:

10 Push Presses (95/65)
Max Double Unders during the remaining of the minute

Rx’d + (115/80)

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

2) 5 x 12 Banded Tricep Extensions

“Most folks are about as happy as they make up their minds to be.”~Abraham Lincoln

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Wednesday 6.29.16

Posted on 28. Jun, 2016 by in WOD2


For time:

800 M Run (MMS)
15-12-9 reps of:
Deadlifts (275/185)
Box Jumps (24/20)
800 M Run (MMS)

Rx’d + (315/205)

1) 4 rounds not for time of:

100 M KB Overhead Waiter’s Walk (AHAP)
10 Barbell Good Mornings

“Are you the strongest version of yourself?”

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Tuesday 6.28.16

Posted on 27. Jun, 2016 by in WOD2



5 rounds each for time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments and total time including the rest.

Compare to 1.2.13

“Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it.”~Thomas Paine

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Monday 6.27.16

Posted on 26. Jun, 2016 by in WOD2


5 rounds for time of:

10 Power Cleans (135/95)
10 Burpees

Compare to 5.11.15

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

Cheaper Than Insulin-Video


CrossFit Murphy will be closed Monday, July 4th.

“Hope never abandons you, you abandon it.”~George Weinberg

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Sunday 6.26.16

Posted on 26. Jun, 2016 by in WOD2


Rest Day

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Saturday 6.25.16

Posted on 24. Jun, 2016 by in WOD2


“Tabata These”

Row (cals)
DB Push Presses (45/30)

Deadlifts (185/125)
Ab Mat Sit Ups

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.

1) Every minute on the minute for 10 minutes:

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

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”~Wayne Gretzky

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Friday 6.24.16

Posted on 23. Jun, 2016 by in WOD2


As many rounds and reps as possible in 12 minutes of:

100 Wall Balls (20/14)
400 M Run
20 Muscle Ups

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” ~Bill Copeland

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Thursday 6.23.16

Posted on 22. Jun, 2016 by in WOD2


As many rounds and reps as possible in 15 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

“What good is the warmth of summer, without the cold of winter to give it sweetness.”~John Steinbeck

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Wednesday 6.22.16

Posted on 21. Jun, 2016 by in WOD2


5 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
12 Toes to Bar

Post fastest and slowest times to comments.

1) 7 rounds of:

Plank Hold 40 seconds/20 seconds rest

“Enjoy the little things, for one day you may look back and realize they were the big things.”~Robert Brault

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906

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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