WOD

Friday 6.27.14

Posted on 26. Jun, 2014 by in WOD2

Complete the following every 2 minutes for 20 minutes:

3 Muscle Ups
5 Power Snatches
7 Burpees

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Compare loads to HERE

Be still before the Lord and wait patiently for him; do not fret when people succeed in their ways, when they carry out their wicked schemes.~Psalms 37:7

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Thursday 6.26.14

Posted on 25. Jun, 2014 by in WOD2

As many rounds and reps as possible in 10 minutes of:

30 Double Unders
20 Wall Balls (20/14)
10 Toes to Bar

1) Complete 3 Back Squats every 2 minutes for 12 minutes

Read Em’And Eat

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

“It’s not about perfect. It’s about effort, and when you implement that effort into your life…every single day, that is where transformation happens. That is how change occurs…Remember why you started.”

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Wednesday 6.24.14

Posted on 24. Jun, 2014 by in WOD2

3 rounds for time of:

600 M Run
12 Deadlifts (225/155)
21 Box Jumps (24/20)

1) Good Mornings 4 x 10

Rx’d +Rest Day

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

“The best job goes to the person who can get it done without passing the buck or coming back with excuses.”~ Napolean Hill

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Tuesday 6.24.14

Posted on 23. Jun, 2014 by in WOD2

7 rounds of:

100 M Farmers Carry (AHAP)
Max rep True Push Ups

Post loads and total push ups to comments.

1) 4 rounds not for time of:

Max reps Strict Bar Dips
35 Ab Mat Sit Ups

2) 4 rounds not for time of:

45 Second Plank Hold
Max reps Towel Pull Ups

WOD with GOD

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

As iron sharpens iron, a friend sharpens a friend.~Proverbs 27:17

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Monday 6.23.14

Posted on 22. Jun, 2014 by in WOD2

21-15-9 reps for time of:

KB Swings (53/35)
Lateral Burpees
Push Press (95/75)

Rx’d + (70/53)

Compare to 11.13.13

1) Every minute on the minute for 8 minutes complete:

3 Power Cleans (135.95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125)

Compare loads to HERE

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th. 

“God inhabits the tiny seed, empowers the tiny deed. He cures the the common life by giving no common life, by offering no common gifts.  Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.” Don’t discount the smallness of your deeds.”~Max Lucad0-Cure For The Common Life

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Sunday 6.22.14

Posted on 21. Jun, 2014 by in WOD2

Rest Day

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Saturday 6.21.14

Posted on 20. Jun, 2014 by in WOD2

“Blind Date”

You don’t know what you get until you show up!!!!

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”~Pat Sherwood

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Friday 6.20.14

Posted on 19. Jun, 2014 by in WOD2

For time:

Run 1 Mile (MHS loop)
50 Box Jump on and Overs (24/20)
800 M Run (MMS)

“Don’t find fault, find a remedy”~Henry Ford

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Thursday 6.19.14

Posted on 18. Jun, 2014 by in WOD2

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to 11.21.13

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, “I used everything you gave me.”~Erma Bombeck

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Wednesday 6.18.14

Posted on 17. Jun, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 3.6.14

Rx’d + Rest Day

1) Tabata 6 x 20 x 10

KB Ab Twists
Ab Mat Sit Ups
Hollow Isometric Hold

”It’s better to be yourself and have no friends, than it is to be like your friends and have no self.”

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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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