WOD

Sunday 3.2.14

Posted on 01. Mar, 2014 by in WOD2

Rest Day

Post your Comment (0)

Saturday 3.1.14

Posted on 28. Feb, 2014 by in WOD2

7 rounds of:

-Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
-Minute 2-8 Front Squats (no racks)
-Minute 3-8 Toes to Bar

View The CrossFit Games Open Leaderboard

“However beautiful the strategy, you should occasionally look at the results.”~Winston Churchill

Post your Comment (2)

Friday 2.28.14

Posted on 27. Feb, 2014 by in WOD2

Open Workout 14.1

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

30 Double Unders
15 Power Snatches (75/55)

Compare to 3.19.11

View workout standards and Master’s standards HERE

Small But Mighty: CrossFit Murphy

“Slow is smooth, smooth is fast.”

Post your Comment (17)

Thursday 2.27.14

Posted on 26. Feb, 2014 by in WOD2

Teams of 2 complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Burpee Box Jump (24/20)
2 Burpee Box Jumps (24/20)
3 Burpee Box Jumps (24/20)

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

Both partners must complete reps of round before moving on to new round.

1) Every minute on the minute for 10 minutes:

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

Test Of Fitness-Video

Just Move!-Video

Your Role in the “Open” by Chris Spealler

Introducing the New CrossFit Games App

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”~Epictetus

Post your Comment (11)

Wednesday 2.26.14

Posted on 25. Feb, 2014 by in WOD2

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

5 Power Clean and Jerks (135/95)
2 rounds of:
5 Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

Rx’d + (185/125)

1) 5 rounds of:

Every 3 minutes complete:

10 Bench Press reps (bodyweight/.75 bodyweight)

CrossFit Games Update Show: February 24, 2014-Video

Still Open-Video

“The CrossFit Games Open…..it isn’t about competing, it is about playing.”

Post your Comment (20)

Tuesday 2.25.14

Posted on 24. Feb, 2014 by in WOD2

3 rounds for time of:

400 M Run
25 KB Swings (53/35)
50 Double Unders

1) Deadlift 10 x 3 (rest 60 seconds between sets)

2) 3 rounds of:

Minute 1-Plank Hold (45/25)
Minute 2-25 Ab Mat Sit Ups
Minute 3-2/3 Rope Climbs

Sign Up For The Open Bro With Danny BroFlex!!-Video

10 Reasons Why You Aren’t Making Progress In Your Training-Lift Big, Eat Big

As we go into the CrossFit Games Open season our schedule will look like this.

Monday-Open/Training
Tuesday-Training
Wednesday-Training
Thursday-Rest/Recovery
Friday-Open
Saturday-Training
Sunday-Rest

The way of a fool is right in his own eyes, but a wise man listens to advice~Proverbs 12:15

Post your Comment (24)

Monday 2.24.13

Posted on 24. Feb, 2014 by in WOD2

Complete the following with a 14 minute continuously running clock:

800 M Run (MMS)
As many rounds and reps as possible in the time remaining of:

8 Overhead Squats (95/65)
8 Box Jumps (24/20)
8 Toes to Bar

Rx’d + (135/95)

1) Snatch 2-2-2-2-2

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.“Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

Post your Comment (22)

Sunday 2.23.14

Posted on 23. Feb, 2014 by in WOD2

Rest Day

Post your Comment (2)

Saturday 2.22.14

Posted on 21. Feb, 2014 by in WOD2

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

How Often Should I Take A Rest Day?-CrossFit Invictus

“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.”

Post your Comment (4)

Friday 2.21.14

Posted on 20. Feb, 2014 by in WOD2

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
As many reps as possible in time remaining of Snatches (210/120)

Compare to 3.9.13 or 3.6.13

Coming Soon: The Test of Fitness-Video

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

Post your Comment (19)
Page 21 of 100« First...10...1920212223...304050...Last »

Get Started

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.

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD
скачать онлайн игру сталкер справочник домашних телефонов в одессе тут cell ссылка телефонная база паспортные данные android spy справочник телефонов города бугульмы cell phone spy software nokia spy software mac os x справочник телефонная база жуковский справочник телефонов г каховки как прочитать чужие смс в казахстане spy gear cell phone jammer местонахождение телефона по имейлу spyware for sprint cell phones на сайте тут справочник телефонов mts беларусь ссылка Блог Блог о Левитре здесь sitemap