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Wednesday 2.10.16

Posted on 09. Feb, 2016 by in WOD2


CrossFit Games Open 11.2

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

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to 2.16.15

1) Bench Press 7-5-3-5-7

Due to icy road conditions for the morning hours, CrossFit Murphy will be closed for the 6:00am and 8:15am sessions.  Please join us in our regularly scheduled afternoon classes.

“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”

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Tuesday 2.9.16

Posted on 08. Feb, 2016 by in WOD2


4 rounds for time of:

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

Rx’d + (135/95)

Compare to 4.29.15

1) Front Squat 3 x 5 (across)

2) Teams of 2 complete as a team:

100 Partner Sit Ups

WOD with GOD

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

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Monday 2.8.16

Posted on 07. Feb, 2016 by in WOD2


Complete as many reps as possible in 11 minutes of the following ascending ladder rep scheme of:

1 Power Clean and Jerk (135/95)
1 Burpee
2 Power Clean and Jerks (135/95)
2 Burpees
3 Power Clean and Jerks (135/95)
3 Burpees

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

1) 4 rounds not for time of:

8 One Arm Kneeling KB Shoulder Presses (8 each)
10 DB One Arm Rows (10 each)
15 Kneeling Banded Chest Pulls

“I believe in the imagination.  What I cannot see is infinitely more important than what I can see.”~Duane Michals

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Sunday 2.7.16

Posted on 06. Feb, 2016 by in WOD2

Rest Day

Rest Day

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Saturday 2.6.16

Posted on 05. Feb, 2016 by in WOD2


2 rounds each for time of:

Row 1000 M
Rest 10 minutes between rounds

Compare to 9.25.14

1) Every minute on the minute for 12 minutes:

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

“It’s not the work that’s hard, it’s the discipline.  It is the other 23 hours of the day outside the gym that make the difference.”

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Friday 2.5.16

Posted on 04. Feb, 2016 by in WOD2


21-18-15-12-9-6-3 reps for time of:

KB Swings (70/53)
Box Jumps (24/20)
Toes to Bar

1) Every 20 seconds  for 8 minutes complete:

1 Power Clean

“Believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

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Thursday 2.4.16

Posted on 03. Feb, 2016 by in WOD2


Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

DB Push Presses
Overhead Walking Lunges (45/25 switch every 40 feet)
Wall Balls (20/14)
Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

1) Back Squat (7 rep max)

Compare Back Squat and add loads to HERE

“We cannot direct the wind but we can adjust the sails”

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Wednesday 2.3.16

Posted on 02. Feb, 2016 by in WOD2


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

10 Burpees
20 Double Unders
10 Pull Ups

1) Every 2 minutes for 12 minutes complete:

5 Deadlifts
5 High Box Jumps

Road to the Games: Katrin and Ben-Video

“Every day is a new opportunity to be grateful, and enjoy the world, and improve it—in our own little ways.”~Terri Guillemets

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Tuesday 2.2.16

Posted on 01. Feb, 2016 by in WOD2


Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max  Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes

“Excellence is the gradual result of always striving to do better.”

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Monday 2.1.16

Posted on 31. Jan, 2016 by in WOD2


3 rounds of:

Complete the following with a 3 minute running clock:

9 Power Snatches (115/80)
15 Power Cleans (115/80)
21 Push Jerks (115/80)
As many Front Squats (115/80) as possible in the time remaining
Rest 3 minutes between each round

Rx’d + (135/95)

1) 800 M Run (MMS) for time

Our next Foundations class will be Tuesday, February 2nd at 6:00pm. 

“Pain gives you the memory of things you shouldn’t do.”~Craig D. Slovak

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906

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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