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WOD

Tuesday 3.8.16

Posted on 07. Mar, 2016 by in WOD2

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With a 15 minute continuously running clock complete:

Run 1 Mile (MHS Loop)
As many rounds and reps in the time remaining of:

10 Push Jerks (115/80)
10 Box Jumps (24/20)
10 Ring Dips

Rx’d + (135/95)

Post run time and total rounds to comments.

1) Close Grip Bench 5 x 3 (across)

2) 50 Banded Tricep Extensions

“I am better than yesterday, but not as good as I will be tomorrow.”

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Monday 3.7.16

Posted on 07. Mar, 2016 by in WOD2

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For time:

600 M Run
25 Power Snatches (115/80)
600 M Run
25 Overhead Squats (115/80)
600 M Run

Rx’d + (135/95)

1) Complete 1 Snatch every 30 seconds for 8 minutes

“I am thankful for all of those who said NO to me.  Its because of them I’m doing it myself.”~Albert Einstien

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Sunday 3.6.16

Posted on 06. Mar, 2016 by in WOD2

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Rest Day

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Saturday 3.5.16

Posted on 04. Mar, 2016 by in WOD2

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Complete the following with a 9 minute running clock:

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

1) Every minute on the minute for 12 minutes:

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

“It takes a long time to grow an old friend.”~John Leonard

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Thursday 3.4.16

Posted on 03. Mar, 2016 by in WOD2

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With a 20 minute continuously running clock complete:

Beginning on a 4 minute clock, complete as many reps as possible of:

25 Toes to Bar
50 Double Unders
15 Squat Cleans (135/85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar
50 Double Unders
9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar
50 Double Unders
7 Squat Cleans (315/205)

View standards and versions of 16.2 HERE

The Unwritten Rules of the CrossFit Open

“Calmness is a huge gift.  And once you master it, you will be able to respond in a useful way to every difficult situation that decides to walk into your heart.”~Geri Larkin

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Thursday 3.3.16

Posted on 02. Mar, 2016 by in WOD2

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For time:

50 Burpees
40 Toes to Bar
30 Power Cleans (155/105)
20 Muscle Ups

1) Tabata 8 x 20 x 10

Weighted Ab Twists
Plank Hold

Their work will be shown for what it is, because the Day will bring it to light.  It will be revealed with fire, and the fire will test the quality of each person’s work.  If what has been built survives, the builder will receive a reward.~1 Corinthians 3:13-14

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Wednesday 3.2.16

Posted on 01. Mar, 2016 by in WOD2

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

7 Handstand Push Ups
7 Deadlifts (225/155)
30 Double Unders

Partners will alternate movements to complete each round. Partner 1 performs 7 Handstand Push Ups…Partner 2 performs 7 Deadlifts..Partners 1 performs 30 Double Unders (1 round complete).

Rx’d + (275/185)

1) 3 rounds not for time of:

DB Bench 8-12 reps
Max Reps Strict Chin Ups
Max reps Strict/Weighted Bar Dips
(rest as needed between rounds)

WOD with GOD-A Person God Can Use

Josh Bridges and Emily Bridgers Win 16.1-Video

Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”Joshua 1:9

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Tuesday 3.1.16

Posted on 29. Feb, 2016 by in WOD2

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As many rounds and reps as possible in 14 minutes of:

5 Power Snatches (135/95)
10 Box Jumps (24/20)
15 Wall Balls (20/14)

1) Back Squat (3 rep max)

Compare and add load to HERE

“I like it better like this.  I’d rather be the underdogs.  I’d rather people not know my name when I come out and do this stuff.  Then they’ll say, who was that?”~Thomas Carroll

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Monday 2.29.16

Posted on 28. Feb, 2016 by in WOD2

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Every minute on the minute for 6 minutes complete:

Minute 1-30 KB Swings (AHAP)
Minute 2-Rest

Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

If you posted a score on the CrossFit Games Leaderboard and it isn’t showing up, please repost your score.  I have emailed CrossFit support, but there seems to have been a problem with yesterday’s validations.  We apologize for the inconvenience.  Scores must be posted by 8:00pm today. 

“It’s where we go, and what we do when we get there, that tells us who we are.”~Joyce Carol Oates

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Sunday 2.28.16

Posted on 27. Feb, 2016 by in WOD2

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Rest Day

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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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