WOD

Tuesday 12.16.14

Posted on 15. Dec, 2014 by in WOD2

DSC_3396

As many rounds and reps as possible in 12 minutes of

10 Box Jumps (24/20)
15 Deadlifts (185/125)
20 Wall Balls (20/14)

1) Front Squat 5-5-5-5-5 (climbing)

Where Is My Psoas And Why Is it Important?-CrossFit Invictus

Christmas Holiday Schedule:

-No CrossFit Kids Monday, December 22rd or Wednesday, December 24th
-Wednesday, December 24th-6:00am and 9:00am classes only
-Thursday, December 25th-Closed
-Friday, December 26th-Closed
-Saturday, December 27th-Regular Schedule 9:00am
-Monday, December 29th-Regular Schedule (adults and kids)
-Tuesday, December 30th-Regular Schedule
-Wednesday, December 31st-Regular Schedule (adults and kids) with the excetpion of No 6:30pm class
-Thursday, January 1st-Closed
-Friday, January 2nd-Resume Regular Schedule

For those who exalt themselves will be humbled, and those who humble themselves will be exalted.~Matthew 23:12

Post your Comment (14)

Monday 12.15.14

Posted on 15. Dec, 2014 by in WOD2

DSC_3356

20-15-10 reps for time of:

Power Snatches (95/65)
Burpees
Push Presses (95/65)

Rx’d + (115/80)

Compare to 1.11.12

1) 4 rounds not for time of:

Max reps Handstand Push Ups
Max reps Strict Bar Dips
Rest as needed between sets

“The greatest mistake you can make in life is to be continually fearing you will make one.”~Elbert Hubbard

Post your Comment (20)

Sunday 12.14.14

Posted on 13. Dec, 2014 by in WOD2

DSC_3351

Rest Day

Post your Comment (0)

Saturday 12.13.14

Posted on 13. Dec, 2014 by in WOD2

DSC_3368

Teams of 2 complete the following:

Alternate partners to complete as many rounds and reps as possible in 12 minutes of:

“DT“

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Rx’d + (185/125)

Each partner must complete one full round before alternating.

1) Every minute on the minute for 10 minutes:

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

“The healthiest competition occurs when average people win by putting above average effort.”~Colin Powell

Post Your Comment (1)

Friday 12.12.14

Posted on 11. Dec, 2014 by in WOD2

DSC_3359

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

200 M Run
15 KB Swings
20 Box Jumps (24/20)
2 Rope Climbs

“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

Post your Comment (11)

Thursday 12.11.14

Posted on 10. Dec, 2014 by in WOD2

DSC_3157

Every minute on the minute for 10 minutes complete:

3 Power Cleans
10 Push Ups (deload)

1) Bench Press 3-3-3-3-3 (climbing)

2) 5 rounds not for time of:

Max reps Strict Bar Dips
15 Banded Chest Pulls

He must increase, but I must decrease.~John 3:30

Post your Comment (16)

Wednesday 12.10.14

Posted on 09. Dec, 2014 by in WOD2

DSC_3342

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

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

Compare to 8.28.13

1) Back Squat 5 x 3 (across)

Why Women Lift Weights-CrossFit Football

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”~Matthew 7:13-14

Post your Comment (22)

Tuesday 12.9.14

Posted on 08. Dec, 2014 by in WOD2

DSC_3309

Complete  the following with a 14 minute continuously running clock:

“Isabel”

30 Power Snatches (135/95)

At the 6 minute mark complete as many rounds and reps as possible of:

“Annie”

50-40-30-20 and 10 reps of:

Double Unders
Ab Mat Sit Ups

1) Every minute on the minute complete:

-5 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-3 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-1 Snatch every 30 seconds for 4 minutes

A New Way To Drink Coffee

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”~Vince Lombardi

Post your Comment (21)

Monday 12.8.14

Posted on 07. Dec, 2014 by in WOD2

DSC_3149

For time:

12 Days of Christmas

1-100 M run
2-Box Jumps (36/28)
3-Thrusters (95/65)
4-SDHP (95/65)
5-Push Presses (95/65)
6-KB Swings
7-Burpees
8-Med Ball Cleans
9-Knees to Elbows
10-Push ups(w/clap)
11-Pull ups
12-Hang Clean and Jerks (95/65)

Complete reps like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1 and so forth.

Compare to 12.10.13

Mobility Comes First with Mike Burgener-Video

“If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be any more surprised than I am right now.”~Clark Griswold

Post your Comment (28)

Sunday 12.7.14

Posted on 07. Dec, 2014 by in WOD2

DSC_3261

Rest Day

Post your Comment (0)
Page 21 of 129« First...10...1920212223...304050...Last »

Get Started

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

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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.
Crossfit Journal Sample
Mobility WOD
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap