Friday 5.15.15

Posted on 14. May, 2015 by in WOD2


Max Double Unders in 2 minutes then…

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

KB Swings (53/35)
Push Press (95/65)

Rx’d +

KB Swings (70/53)
Push Press (115/80)

Post total double unders and time to comments.

Compare to 7,17.13

1) Bench Press 10-8-6-4-2

“Knowledge is haunted by the ghost of past opinion.”

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Thursday 5.14.15

Posted on 13. May, 2015 by in WOD2


For time:

Run 5k

The Zone Diet

“Character is higher than intellect.”~Ralph Waldo Emerson

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Wednesday 5.13.15

Posted on 12. May, 2015 by in WOD2


30-20-10 reps for time of:

Wall Balls (20/14)
Pull Ups
Box Jumps (24/20)

Compare to 6.18.13

1) Back Squat (find 5 rep max)

“You don’t concentrate on risks.  You concentrate on results.  No risk is too great to prevent the necessary job from getting done.”~Chuck Yeager

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Tuesday 5.12.15

Posted on 11. May, 2015 by in WOD2


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

200 M Run
10 Deadlifts (225/155)
25 Ab Mat Sit Ups

CrossFit’s Greg Glassman on CBS 60 Minutes-Video

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”~Dr. Seuss

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Monday 5.11.15

Posted on 10. May, 2015 by in WOD2


5 rounds for time of:

10 Power Cleans (135/95)
10 Burpees

Compare to 7.15.14

1) As many rounds and reps as possible in 7 minutes of:

7 Supine Bar Rows (20)
7 Push Ups

“As long as habit and routine dictate the pattern of living, new dimensions of the soul will not emerge.”~Henry Van Dyke

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Sunday 5.10.15

Posted on 10. May, 2015 by in WOD2


Happy Mother’s Day!!!

Rest Day

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Saturday 5.9.15

Posted on 08. May, 2015 by in WOD2


For time:

600 M Run
21 Back Squats (bodyweight/.75 bodyweight)
600 M Run
15 Back Squats (bodyweight/.75 bodyweight)
600 M Run
9 Back Squats (bodyweight/.75 bodyweight)

Rx’d + (225/155)

1) 4 round not for time of:

7 Strict Chin Ups
10 Overhead Walking Lunges (45/25)

“Best friends don’t necessarily have to talk every day. They don’t even need to talk for weeks. But when they do, it’s like they never stopped talking.”

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Friday 5.8.15

Posted on 07. May, 2015 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 12 minutes of:

7 Handstand Push Ups
7 Hang Power Clean and Jerks (115/80)
30 Double Unders

Partners will alternate movements to complete each round. Partner 1 performs 7 Handstand Push Ups…Partner 2 performs 7 Hand Power Clean and Jerks..Partners 1 performs 30 Double Unders (1 round complete).

Rx’d + (135/95)

1) DB Bench Press 4 x 15

“Work and play are words used to describe the same thing under differing conditions.”~Mark Twain

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Thursday 5.7.15

Posted on 06. May, 2015 by in WOD2


Complete the following every 2 minutes for 20 minutes:

3 Muscle Ups (ring or bar)
5 Power Snatches
7 Burpees

Post loads to comments.

Rx’d + Squat Snatches

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.”~Paulo Coelho

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Wednesday 5.6.15

Posted on 05. May, 2015 by in WOD2


“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)
Rest 1 minute

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.2.14

Why “Fight Gone Bad”-Video

“Spring shows what God can do with a drab and dirty world.”~Virgil A. Kraft

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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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