WOD

Monday 8.4.14

Posted on 03. Aug, 2014 by in WOD2

3 rounds for time of:

400 M Run
18 KB Swings (53/35)
9 Overhead Squats (115/80)

Rx’d + (70/53…165/110)

1) Front Squat 3 x 7 (across)

2) 3 x 15 GHD Sit Ups

CrossFit Games Commercials-Video

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.~Galatians 6:9

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Sunday 8.3.14

Posted on 02. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.2.14

Posted on 01. Aug, 2014 by in WOD2

Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to 8.13.13

1) Back Squat 3 x 10

2) Devote 10 minutes to one specific “Goat”

“Everybody has talent, but ability takes hard work.”

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Friday 8.1.14

Posted on 31. Jul, 2014 by in WOD2

Complete the following:

-Perform 5 Cleans every minute on the minute for 6 minutes
-Rest 1 minute
-Perform 3 Cleans every minute on the minute for 6 minutes
-Rest 1 minute
-Perform 1 Clean every 30 seconds for 6 minutes

Our Champions-Video

“Specialist: a man who knows more and more about less and less.”~William J. Mayo

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Thursday 7.31.14

Posted on 30. Jul, 2014 by in WOD2

“Deck of Cards”

Diamonds-200 M Run
Spades-Box Jumps (24/20)
Hearts-True Push Ups
Clubs-Burpees

Jokers-1000 M Row or 600 M Run

1) Bench Press 5 x 5

Each team of two athletes will recieve on complete deck of playing cards for time. Each player 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. Complete 1 200 M Run for every diamond drawn.  Face cards are worth 10 and Aces are worth 11.  

Today is”Bring a Friend Day.”  We will run a normal schedule and friends are welcome to all class times including the 6am. 

“Humility does not mean thinking less of yourself than of other people, nor does it mean having a low opinion of your own gifts means freedom from thinking about yourself at all.”~William Temple

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Wednesday 7.30.14

Posted on 29. Jul, 2014 by in WOD2

As many rounds and reps as possible in 8 minutes of the following rep scheme of:

1 Front Squat (155/105)
20 Double Unders
2 Front Squats
20 Double Unders
3 Front Squats
20 Double Unders
4 Front Squats
20 Double Unders

Continue through 5/20…6/20…7/20 and so forth.

Rx’d + (205/140)

1) As many rounds and reps as possible alternating with a partner in 7 minutes of:

7 Toes to Bar

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Thursday July 31st will be “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class.

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”~Vincent Lombardi

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Tuesday 7.29.14

Posted on 28. Jul, 2014 by in WOD2

For time:

800 M Run (MMS)
30 Pull Ups
800 M Run (MMS)
20 Pull Ups
800 M Run (MMS)
10 Pull Ups

Rx’d +

800 M Run (MMS)
15 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
800 M Run (MMS)
5 Bar Muscle Ups

“You can accomplish anything you want in life provided you don’t mind who gets the credit.”~Harry S Truman

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Monday 7.28.14

Posted on 27. Jul, 2014 by in WOD2

For time:

21 Deadlifts (225/155)
50 Air Squats
21 Push Presses (135/95)
15 Deadlifts (225/155)
50 Air Squats
15 Push Presses (135/95)
9 Deadlifts (225/155)
50 Air squats
9 Push Presses (135/95)

Compare to 11.9.12

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Press
20 Hip Extensions
8-12 Strict/Weighted Bar Dips

Watch Archive Footage Of The 2014 CrossFit Games-Video

We always talk about how we want to introduce our friends to CrossFit so lets invite them. This Thursday July 31st will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times including the 6am.  This will be a free class.

“Striving for success without hard work is like trying to harvest where you haven’t planted.”~David Bly

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Sunday 7.27.14

Posted on 26. Jul, 2014 by in WOD2

Rest Day

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Saturday 7.26.14

Posted on 25. Jul, 2014 by in WOD2

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

CrossFit Games on ESPN Friday and Saturday 9:00pm!!!

“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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A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact crossfitmurphy@gmail.com to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

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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Upcoming Events

Crossfit Journal Sample
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