WOD

Friday 10.24.14

Posted on 23. Oct, 2014 by in WOD2

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As many rounds and reps as possible in 10 minutes of the following rep scheme of:

1 Power Snatch (115/80)
30 Double Unders
2 Power Snatches (115/80)
30 Double Unders
3 Power Snatches (115/80)
30 Double Unders
4 Power Snatches (115/80)
30 Double Unders
5 Power Snatches (115/80)
30 Double Unders

Continue through 6/30…7/30…8/30 and so forth.

Rx’d + (135/95)

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Thursday 10.23.14

Posted on 22. Oct, 2014 by in WOD2

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7 rounds of:

Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
Minute 2-2/3 Rope Climbs
Minute 3-15 Wall Balls (20/14)

Avoiding Metabolic Derangement

“If you don’t have time to do it right, when will you have time to do it over?”~John Wooden

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Wednesday 10.22.14

Posted on 21. Oct, 2014 by in WOD2

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For time:

Run 1 mile (MHS loop)
10 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 mile (MHS reverse loop)

Rx’d + 10 rounds of “Nate”
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)

6 Mistakes For CrossFit Beginners To Avoid-The Box Magazine

“Stubbornness does have its helpful features.  You always know what you are going to be thinking tomorrow.”~Glen Beaman

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Tuesday 10.21.14

Posted on 20. Oct, 2014 by in WOD2

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Complete as many reps as possible in 9 minutes of the following ascending ladder rep scheme of:

2 Power Cleans (155/105)
2 Lateral Burpees
4 Power Cleans (155/105)
4 Lateral Burpees
6 Power Cleans (155/105)
6 Lateral Burpees

Continue on through 8/8…10/10…12/12 and so forth.

1) Deadlift 3 x 5 (across)

2) 3 rounds not for time of:

20 Banded Good Mornings
50 Partner Ab Mat Sit Ups

Then I heard the voice of the Lord, saying, “Whom shall I send, and who will go for Us?” Then I said, “Here am I.  Send me!”~Isaiah 6:8

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Monday 10.20.14

Posted on 19. Oct, 2014 by in WOD2

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3 rounds for time of:

15 Push Jerks (115/80)
600 M Run
10 Overhead Squats (115/80)

Rx’d + (155/105)

1) Front Squats  3 x 5 (across)

7 Tips on Ruling Your Diet-CrossFit Invictus

“The trouble with our times is that the future is not what it used to be.”~Paul Valery

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Sunday 10.19.14

Posted on 18. Oct, 2014 by in WOD2

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Rest Day

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Saturday 10.18.14

Posted on 17. Oct, 2014 by in WOD2

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

Row 15/12 Cals
20 Burpees
30 Thrusters (95/65)
40 Ab Mat Sit Ups
50 Box Jumps (24/20)

Only one partner may be working at a time.  Reps can be partitioned in any style.

“For man, autumn is a time of harvest, of gathering together.  For nature, it is a time of sowing, of scattering abroad.”~Edwin Way Teale

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Friday 10.17.14

Posted on 16. Oct, 2014 by in WOD2

Miranda

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

CrossFit As A Sport vs. CrossFit As A Training Method?

“I also don’t want competitors to … influence the general population (as to) what you need to do to get fit.”~Pat Sherwood

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Thursday 10.16.14

Posted on 15. Oct, 2014 by in WOD2

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

10 KB Swings
10 Ring Dips
10 Push Presses (115/80)

Rx’d + (135/95)

1) Bench Press 2-2-2-2-2-2-2-2-2-2 (resting 60 seconds between sets)

Are One Of These 5 Things Keeping You From Reaching Your Goals?-CrossFit Invictus

“Good habits are just as addictive as bad habits, but much more rewarding in the end.”

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Wednesday 10.15.14

Posted on 14. Oct, 2014 by in WOD2

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For time:

30 Chest to Bar Pull Ups
400 M Run
15 Power Snatches (115/80)
800 M Run (MMS)
15 Power Snatches (115/80)
400 M Run
30 Chest to Bar Pull Ups

Rx’d + (135/95)

“You cannot out train poor nutrition.”

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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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