WOD

Thursday 7.10.14

Posted on 09. Jul, 2014 by in WOD2

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

200 M Run
15 Box Jump on and Overs (24/20)
15 Wall Balls (20/14)

CrossFit Trainer Education and Certification: New Programs and a New Structure by Nicole Carroll

“Understand that consistency is essential; nothing is achieved without it.”

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Wednesday 7.9.14

Posted on 08. Jul, 2014 by in WOD2

5 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-40 second Plank Hold

1) Deadlift 6 x 2 (reset between each rep)

Rx’d + Rest Day

Dave Castro at the StubHub Center-Video

“Advice is what we ask for when we already know the answer but wish we didn’t.”~Erica Jong

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Tuesday 7.8.14

Posted on 07. Jul, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Chest to Bar Pull Ups
7 Burpees
7 Push Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Burpees..Partners 1 performs 7 Push Jerks (1 round complete).

Rx’d + (165/110)

1) Bench Press  6 x 3 (across)

Training Your Core-Lift Big, Eat Big

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”~Greg Glassman

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Monday 7.7.14

Posted on 06. Jul, 2014 by in WOD2

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

Power Snatch (115/80)
Complete 30 Double Unders between each set

Rx’d + (135/95)

1) Back Squat 6 x 3 (across)

Ben Smith Back Squat PR-Video

 “We should all be concerned about the future because we will have to spend the rest of our lives there.”~Charles F. Kettering

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Sunday 7.7.14

Posted on 06. Jul, 2014 by in WOD2

Rest Day

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Saturday 7.5.14

Posted on 04. Jul, 2014 by in WOD2

For time:

Run 5k

CrossFit Murphy will be closed today.

“Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it.”~Thomas Paine

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Friday 7.4.14

Posted on 03. Jul, 2014 by in WOD2

Happy 4th of July!!

Enjoy your friends and family!!!

CrossFit Murphy will be closed today.

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

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Thursday 7.3.14

Posted on 02. Jul, 2014 by in WOD2

4 rounds for time of:

10 Deadlifts (225/155)
15 Burpees
20 Wall Balls (20/14)
25 Ab Mat Sit Ups
400 M Run

Rx’d + (275/185…Toes to Bar)

“My Gym Is Different”-Video

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

“It is easy to take liberty for granted, when you have never had it taken from you.”~Author unknown

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Wednesday 7.2.14

Posted on 01. Jul, 2014 by in WOD2

10 rounds of:

Minute 1-10 Push Presses (115/80)
Minute 2-15 KB Swings
Minutes 3-50 Double Unders

The Story In The Mid Atlantic

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

I will praise you, O lord, with all my heart; I will tell of all your wonders.  I will be glad and rejoice in you; I will sing praise to your name, O Most High.~Psalm 9:1-2

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Tuesday 7.1.14

Posted on 30. Jun, 2014 by in WOD2

For time:

50 Chin Ups
100 Push Ups (deload)
Run 1 mile (MHS Loop)

Compare to 12.12.11

1) 4 rounds not for time of:

10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls
15 GHD Sit Ups

Schedule:

-There will be No CrossFit Kids Tuesday, July 1st or Thursday, July 3rd.
-CrossFit Murphy will be closed Friday, July 4th and Saturday, July 5th.

”When you want to succeed as bad as you want to breathe, then you’ll be successful.”~Eric Thomas

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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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