simple guidelines for essay writing article source read more link from an essay on man theme essay about students and teachers battle of algiers movie essay write dissertation degree

WOD

Friday 1.1.16

Posted on 31. Dec, 2015 by in WOD2

Just me and you at 530

Happy New Year!!!

CrossFit Murphy will be closed today.

Post your Comment (0)

Thursday 12.31.15

Posted on 30. Dec, 2015 by in WOD2

DSC_0192

As many rounds and reps as possible in 14 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)

Compare to 8.11.14

Holiday Schedule:

-Thursday, December 31st-Regular Schedule
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

Post your Comment (18)

Wednesday 12.30.15

Posted on 29. Dec, 2015 by in WOD2

DSC_0166

Max Double Unders in 2 minutes then…

15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Presses (95/65)
Burpees

Rx’d + (70/53…135/95)

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

2) 3 x Max Reps Strict Bar Dips

“Don’t wait until everything is just right.  It will never be perfect.  There will always be challenges, obstacles and less than perfect conditions.  So what.  Get started now.  With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

Post your Comment (14)

Tuesday 12.29.15

Posted on 28. Dec, 2015 by in WOD2

DSC_0170

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

Front Squats (135/95)
Chest to Bar Pull Ups

Rx’d + (185/125)

1) Back Squat (5 rep max)

There are different kinds of gifts, but the same Spirit distributes them.  There are different kinds of service, but the same Lord.  There are different kinds of working, but in all of them and in everyone it is the same God at work.  Now to each one the manifestation of the Spirit is given for the common good.~1 Corinthians 12:4-7

Post your Comment (14)

Monday 12.28.15

Posted on 27. Dec, 2015 by in WOD2

 DSC_0783

4 rounds of:

Every 5 minutes complete:

600 M Run
10 Power Clean and Jerks

Post loads and slowest round to comments.

1) Complete 1 Clean every 30 seconds for 8 minutes

But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.  But he must ask in faith without any doubting, for the one who doubts is like the surf of the sea, driven and tossed by the wind.  For that man ought not to expect that he will receive anything from the Lord, being a double-minded man, unstable in all his ways.~James 1:5-8

Post your Comment (12)

Sunday 12.27.15

Posted on 27. Dec, 2015 by in WOD2

DSC_0764

Rest Day

Post your Comment (0)

Saturday 12.26.15

Posted on 25. Dec, 2015 by in WOD2

DSC_0065

CrossFit Murphy will be closed today.

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

10 Push Ups
15 Sit Ups
20 Air Squats

Christmas Holiday Schedule:

-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“The greatest gift we give to someone who loves us is simply to be happy.”~Robert Brault

Post your Comment (0)

Friday 12.25.15

Posted on 24. Dec, 2015 by in WOD2

DSC_0031

Merry Christmas!!!

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world.  (This was the first census that took place while Quirinius was governor of Syria.) And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David.  He went there to register with Mary, who was pledged to be married to him and was expecting a child.  While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son.  She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.  And there were shepherds living out in the fields nearby, keeping watch over their flocks at night.  An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified.  But the angel said to them, “Do not be afraid.  I bring you good news that will cause great joy for all the people.  Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”  When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”  So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger.  When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them.  But Mary treasured up all these things and pondered them in her heart.  The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.~Luke 2:1-20

Post Your Comment (1)

Thursday 12.24.15

Posted on 23. Dec, 2015 by in WOD2

So thankful for CHRISTmas

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Power Snatches
7 Handstand Push Ups
7 Box Jumps

Partners will alternate movements to complete each round.  Partner 1 performs 7 Power Snatches…Partner 2 performs 7 Handstand Push Ups..Partners 1 performs 7 Box Jumps (1 round complete).  Continue this pattern for 14 minutes.

Christmas Holiday Schedule:

-Thursday, December 24th-6:00am and 8:15am classes only
-Friday, December 25th-Closed
-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

And behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were greatly afraid.  Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people.  For there is born to you this day in the city of David a Savior, who is Christ the Lord.  And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a manger.~Luke 2:9-12

Post your Comment (3)

Wednesday 12.23.15

Posted on 22. Dec, 2015 by in WOD2

DSC_0122

Every minute on the minute for 30 minutes complete:

Minute 1-Row 15/12 Cals
Minute 2-50 Double Unders
Minute 3-25 Ab Mat Sit Ups
Minute 4-2/3 Rope Climbs
Minute 5-Max Unbroken Bar Dips

Christmas Holiday Schedule:

-Wednesday, December 23rd-Regular Schedule/NO CrossFit Kids
-Thursday, December 24th-6:00am and 8:15am classes only
-Friday, December 25th-Closed
-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

 “Nothing happens to you, it happens because of you.”~ Grant Cardone

Post your Comment (0)
Page 13 of 159« First...1112131415...203040...Last »

Get Started

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.
Crossfit Journal Sample
Mobility WOD
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap