WOD

Thursday 5.7.15

Posted on 06. May, 2015 by in WOD2

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Complete the following every 2 minutes for 20 minutes:

3 Muscle Ups (ring or bar)
5 Power Snatches
7 Burpees

Post loads to comments.

Rx’d + Squat Snatches

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.”~Paulo Coelho

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Wednesday 5.6.15

Posted on 05. May, 2015 by in WOD2

DSC_0024

“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)
Rest 1 minute

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.2.14

Why “Fight Gone Bad”-Video

“Spring shows what God can do with a drab and dirty world.”~Virgil A. Kraft

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Tuesday 5.5.15

Posted on 04. May, 2015 by in WOD2

DSC_0072

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

Power Cleans (155/105)
Pull Ups

1) Complete 1 Power Clean every 30 seconds for 8 minutes

2) 4 x 10 GHD Sit Ups

“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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Monday 5.4.14

Posted on 03. May, 2015 by in WOD2

DSC_2641

For time:

25 KB Swings (53/35)
25 KB Goblet Squat (53/35)
800 M Run (MMS)
25 KB Swings (53/35)
25 KB Goblet Squat (53/35)
800 M Run (MMS)
25 KB Swings (53/35)
25 KB Goblet Squat (53/35)

1) Back Squat (find 7 rep max)

Compare and add load to 4.15.15

Friends listen to what you say.  Best friends listen to what you don’t say.”

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Sunday 5.3.15

Posted on 03. May, 2015 by in WOD2

Erin

Rest Day

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Saturday 5.2.15

Posted on 01. May, 2015 by in WOD2

river ruckus 3

As many reps as possible in 9 minutes of:

500 M Row
40 One Arm DB Snatches (50/35 alternating)
20 Front Squats (155/105)
As many Muscle Ups as possible in the time remaining

Rx’d + (70/50…185/125)

1) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice.  Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.~Ephesians 4:31-32

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Friday 5.1.15

Posted on 30. Apr, 2015 by in WOD2

River Ruckus 1

As many rounds and reps as possible in 7 minutes of:

3 Bench Press reps (bodyweight/.75 bodyweight)
5 Deadlifts (1.5 bodyweight/1.25 bodyweight)

Rest 2 minutes…

As many rounds an reps as possible in 7 minutes of:

7 Box Jumps (24/20)
10 True Push Ups

Rest 2 minutes…

600 M Run

“The best kind of friend is the one you could sit on a porch with, never saying a word, and walk away feeling like that was the best conversation you’ve had.”

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Thursday 4.30.15

Posted on 29. Apr, 2015 by in WOD2

DSC_0065

For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

1) Teams of 3 complete:

As many rounds and reps as possible alternating in 7 minutes of:

7 Toes to Bar

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

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Wednesday 4.29.15

Posted on 28. Apr, 2015 by in WOD2

DSC_0066

4 rounds for time of:

15 Overhead Squats (95/65)
50 Double Unders
10 Chest to Bar Pull Ups

Rx’d + (135/95)

1) Front Squat (work to heavy 5)

“You and your opponent want the same thing.  The only thing that matters is who works the hardest for it.”~Someone who paid the price

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Tuesday 4.28.15

Posted on 27. Apr, 2015 by in WOD2

DSC_0061

As many rounds and reps as possible in 9 minutes of:

5 Power Cleans (155/105)
7 Ring Dips

Rx’d + (185/125)

1) Clean and Jerk 2-2-2-2-2 (climbing)

2) Teams of 2 complete:

Max Partner Ab Mat Sit Ups in 4 minutes

And in fact, you do love all of God’s family throughout Macedonia.  Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life:  You should mind your own business and work with your hands, just as we told you, so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

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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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