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WOD

Monday 10.12.15

Posted on 11. Oct, 2015 by in WOD2

Heath Sully Ray Matt

Complete as many reps as possible in 10 minutes of the following rep scheme:

2 Thrusters (95/65)
25 Double Unders
4 Thrusters (95/65)
25 Double Unders
6 Thrusters (95/65)
25 Double Unders
8 Thrusters (95/65)
25 Double Unders
10 Thrusters (95/65)
25 Double Unders

Compare to 1.4.13

When you complete the round of 10, go on to 12. When you complete 12, go on to 14 and so forth.

1) Every minute on the minute for 8 minutes complete:

3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125)

Congratulations to Heath Curtis, Matt Gutierrez, Josh Sullivan, and Ray Gutierrez on their 1st place finish at Beer City Beatdown in Asheville this weekend!!!

 “The glory of friendship is not the outstretched hand, or kindly smile, or the joy of companionship.  It is the spiritual inspiration that come to one when he discovers that someone else beleives in him and is willing to trust him with friendship.”~Corrie Ten Boom

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Sunday 10.11.15

Posted on 10. Oct, 2015 by in WOD2

DSC_1018

Rest Day

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Saturday 10.10.15

Posted on 09. Oct, 2015 by in WOD2

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

8 Pull Ups
8 Handstand Push Ups
8 Hang Power Snatches (95/65)

Partners will alternate movements to complete each round.  Partner 1 performs 8 Pull Ups…Partner 2 performs 8 Handstand Push Ups..Partners 1 performs 8 Hang Power Snatches (1 round complete).

1) Every minute on the minute for 12 minutes:

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

The World’s Oldest Living Woman Eats Bacon For Breakfast Every Day

Mobility and the Aging Athlete-CrossFit Boston

“Everybody has talent, but ability takes hard work.”

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Friday 10.9.15

Posted on 08. Oct, 2015 by in WOD2

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“Deck of Cards”

Diamonds-200 M Run
Spades-Power Clean and Jerks (135/95)
Hearts-Knees to Elbows
Clubs-Goblet Squats (70/53)

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet, and in the cause and prevention of disease.”~Thomas Edison

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Thursday 10.8.15

Posted on 07. Oct, 2015 by in WOD2

DSC_1048

3 rounds for time of:

600 M Run
21 KB Swings

1) 4 rounds not for time of:

60 second Plank Hold
60′ Sled Pull
60′ Reverse Sled Pull
120′ Front Rack Double KB Carry (AHAP)

The Three Snatch Positions-Video

“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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Wednesday 10.7.15

Posted on 06. Oct, 2015 by in WOD2

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

Bench Press (bodyweight/.75 bodyweight)
Box Jumps (30/24)

Compare to 11.13.14

1) Tabata These

With a 12 minute continuously running clock alternate between movements to complete:

Double Unders
True Push Ups
Ab Mat Sit Ups

Come near to God and he will come near to you.~James 4:8

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Tuesday 10.6.15

Posted on 05. Oct, 2015 by in WOD2

DSC_0991

4 rounds for time of:

25 Wall Balls (20/14)
15 Deadlifts (185/125)
10 Lateral Burpees

Rx’d + (225/155)

1) Back Squat 2 x 10 (across)

2) 3 x 20 Banded Good Mornings

“Do not call any work menial until you have watched a proud person do it.”~Robert Brault

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Monday 10.5.15

Posted on 04. Oct, 2015 by in WOD2

DSC_1083

Complete the following each for time:

Starting at 0:00 minutes:

800 M Run (MMS)

Starting at 10 minutes:

30 Muscle Ups

Starting at 20 minutes:

“Isabel”

30 Snatches (135/95)

Compare to 1.17.15

“If we have no peace, it is because we have forgotten that we belong to each other.”~Mother Teresa

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Sunday 10.4.15

Posted on 04. Oct, 2015 by in WOD2

DSC_1075

Rest Day

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Saturday 10.3.15

Posted on 02. Oct, 2015 by in WOD2

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

Row 20/15 Cals
15 Back Squats (135/95)
10 Burpees
5 Chest to Bar Pull Ups

1) Every minute on the minute for 10 minutes:

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

For where your treasure is, there your heart will be also.~Matthew 6:21

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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.
Crossfit Journal Sample
Mobility WOD
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