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WOD

Saturday 9.19.15

Posted on 18. Sep, 2015 by in WOD2

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For time:

Row 1000 M
3 rounds of:
10 Toes to Bar
15 Back Squats (bodyweight)

1) Every minute on the minute for 12 minutes:

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

“Of all the seasons, autumn offers the most to man and requires the least of him.”

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Friday 9.18.15

Posted on 17. Sep, 2015 by in WOD2

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7 rounds of:

Every 2 minutes complete:

200 M Run
7 Deadlifts (275/185)
Max Double Unders in the time remaining
Rest 1 minute between rounds

Rx’d + (315/205)

Post load and total double unders to comments.

“Don’t let a bad day make you feel like you have a bad life.”

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Thursday 9.17.15

Posted on 16. Sep, 2015 by in WOD2

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As many rounds and reps as possible in 14 minutes of:

9 Ring Dips
12 Push Presses (115/80)
15 KB Swings (53/35)
18 Wall Balls (20/14)

Rx’d + (70/53)

1) Strict Shoulder Press 5-5-5-5-5 (climbing)

“Work harder than you want to and do more than is expected of you.”

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Wednesday 9.16.15

Posted on 15. Sep, 2015 by in WOD2

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Teams of 2 complete:

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

30 Lateral Burpees
30 Power Cleans (95/65)
30 Lateral Burpees
30 Power Cleans (135/95)
30 Lateral Burpees
30 Power Cleans (185/125)
30 Lateral Burpees
As many reps as possible in time remaining of Power Cleans (225/155)

Reps may be partitioned any way.  Only one partner may be working at a time to accomplish reps.

“Anything you lose automatically doubles in value.”~Mignon McLaughlin

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Tuesday 9.15.15

Posted on 14. Sep, 2015 by in WOD2

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3 rounds for time of:

400 M Run
15 Front Squats (135/95)
50 Double Unders

Rx’d + (185/125)

Compare to 9.23.14

1) As many rounds and reps as possible in 8 minutes of the following ascending ladder:

1 Strict Pull Up
2 Push Ups (deload)
2 Strict Pull Ups
4 Push Ups (deload)
3 Strict Pull Ups
6 Push Ups (deload)
4 Strict Pull Ups
8 Push Ups (deload)

Continue on to 5/10…6/12…7/14 and so forth.

“80% of your fitness is nutrition.”

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Monday 9.14.15

Posted on 13. Sep, 2015 by in WOD2

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Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (115/80)
1 Box Jump (24/20)
2 Power Snatches (115/80)
2 Box Jumps (24/20)
3 Power Snatches (115/80)
3 Box Jumps (24/20)

Continue on through 4/4…5/5…6/6… and so forth.

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“Never doubt that a small group of thoughtful, committed people can change the world.  Indeed, it is the only thing that ever has.”~Margaret Meade

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Sunday 9.13.15

Posted on 13. Sep, 2015 by in WOD2

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Rest Day

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Saturday 9.12.15

Posted on 11. Sep, 2015 by in WOD2

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7 rounds of:

Minute 1-15 Push Presses (115/80)
Minute 2-2/3 Rope Climbs
Minute 3-15 Wall Balls (20/14)

1) Every minute on the minute for 12 minutes:

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

“I think I just ate my willpower.”~Author Unknown

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Friday 9.11.15

Posted on 10. Sep, 2015 by in WOD2

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As many rounds and reps as possible in 21 minutes of:

2001 M Run (MHS Reverse Loop + 401 M)
As many rounds and reps as possible in time remaining of:
9 Burpee Pull Ups
11 Deadlifts (225/155)

The Man In The Red Bandana-Video

Do You Remember 9/11/2001

“The city is going to survive, we are going to get through it.  It’s going to be very, very difficult time.  I don’t think we yet know the pain that we’re going to feel when we find out who we lost, but the thing we have to focus on now is getting this city through this, and surviving and being stronger for it.”~Rudolph Giuliani

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Thursday 9.10.15

Posted on 09. Sep, 2015 by in WOD2

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As many rounds and reps as possible in 6 minutes of:

12 KB Swings (70/53)
12 Push Ups

Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

A Metabolic Analysis of CrossFit’s Elite-Video

“The future depends on what we do in the present.”~Mahatma Gandhi

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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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