name numerology compatibility test numerology compatibility numbers for marriage site astrology numerology love compatibility link numerology in telugu youtube numerology compatibility india what life path number am i

WOD

Friday 10.9.15

Posted on 08. Oct, 2015 by in WOD2

DSC_1030

“Deck of Cards”

Diamonds-200 M Run
Spades-Power Clean and Jerks (135/95)
Hearts-Knees to Elbows
Clubs-Goblet Squats (70/53)

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet, and in the cause and prevention of disease.”~Thomas Edison

Post your Comment (2)

Thursday 10.8.15

Posted on 07. Oct, 2015 by in WOD2

DSC_1048

3 rounds for time of:

600 M Run
21 KB Swings

1) 4 rounds not for time of:

60 second Plank Hold
60′ Sled Pull
60′ Reverse Sled Pull
120′ Front Rack Double KB Carry (AHAP)

The Three Snatch Positions-Video

“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.”

Post your Comment (12)

Wednesday 10.7.15

Posted on 06. Oct, 2015 by in WOD2

DSC_1071

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

Bench Press (bodyweight/.75 bodyweight)
Box Jumps (30/24)

Compare to 11.13.14

1) Tabata These

With a 12 minute continuously running clock alternate between movements to complete:

Double Unders
True Push Ups
Ab Mat Sit Ups

Come near to God and he will come near to you.~James 4:8

Post your Comment (14)

Tuesday 10.6.15

Posted on 05. Oct, 2015 by in WOD2

DSC_0991

4 rounds for time of:

25 Wall Balls (20/14)
15 Deadlifts (185/125)
10 Lateral Burpees

Rx’d + (225/155)

1) Back Squat 2 x 10 (across)

2) 3 x 20 Banded Good Mornings

“Do not call any work menial until you have watched a proud person do it.”~Robert Brault

Post your Comment (19)

Monday 10.5.15

Posted on 04. Oct, 2015 by in WOD2

DSC_1083

Complete the following each for time:

Starting at 0:00 minutes:

800 M Run (MMS)

Starting at 10 minutes:

30 Muscle Ups

Starting at 20 minutes:

“Isabel”

30 Snatches (135/95)

Compare to 1.17.15

“If we have no peace, it is because we have forgotten that we belong to each other.”~Mother Teresa

Post your Comment (20)

Sunday 10.4.15

Posted on 04. Oct, 2015 by in WOD2

DSC_1075

Rest Day

Post your Comment (0)

Saturday 10.3.15

Posted on 02. Oct, 2015 by in WOD2

DSC_1072

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

Row 20/15 Cals
15 Back Squats (135/95)
10 Burpees
5 Chest to Bar Pull Ups

1) Every minute on the minute for 10 minutes:

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

For where your treasure is, there your heart will be also.~Matthew 6:21

Post your Comment (7)

Friday 10.2.15

Posted on 01. Oct, 2015 by in WOD2

DSC_0969

Teams of 2 complete:

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

20 Clean and Jerks (135/95)
Rest 1 minute
20 Clean and Jerks (155/105)
Rest 1 minute
20 Clean and Jerks (185/125)
Rest 1 minute
20 Clean and Jerks (205/140)
Rest 1 minute
20 Clean and Jerks (225/155)
Rest 1 minute
20 Clean and Jerks (245/165)
Rest 1 minute

Lessons from the Sioux in How to Turn a Boy Into a Man

 “We’re all just walking each other home.”~Ram Dass

Post your Comment (8)

Thursday 10.1.15

Posted on 30. Sep, 2015 by in WOD2

DSC_1085

For time:

Run 1 Mile (reverse MHS Loop)
12 Rope Climbs (without jumping)
800 M Run (MMS)
9 Rope Climbs (without jumping)

Bad CrossFit Gym Etiquette -Video

“Love is not about finding the right person, but creating a right relationship. It’s not about how much love you have in the beginning but how much love you build till the end.”

Post your Comment (12)

Wednesday 9.30.15

Posted on 29. Sep, 2015 by in WOD2

DSC_0860

30-25-20-15-10 reps for time of:

Wall Balls (20/14)
KB Swings (53/35)
Box Jumps (24/20)

1) Deadlift 4 x 5

“Slow is smooth, smooth is fast.”

Post your Comment (23)
Page 13 of 150« First...1112131415...203040...Last »

Get Started

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