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WOD

Saturday 7.25.15

Posted on 24. Jul, 2015 by in WOD2

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7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-20 KB Swings
Minute 3- 45 second Plank Hold

1) Every minute on the minute for 10 minutes of:

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

“Every day you have to test yourself.  If you don’t, it’s a wasted day.”~Terry Butts, Marine Corps Male Athlete of the Year

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Friday 7.24.15

Posted on 23. Jul, 2015 by in WOD2

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As many rounds and reps as possible in 5 minutes of:

9 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

7 Thrusters (115/80)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

5 Thrusters (135/95)
5 Burpees

“Home is not where you live, but where they understand you.”~Christian Morgenstern

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Thursday 7.23.15

Posted on 22. Jul, 2015 by in WOD2

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

7 Hang Power Clean and Jerks (135/95)
21 Double Unders

1) Bench Press 3 x 7 (across)

2) Tabata 8 x 20 x 10 True Push Ups

The “Teach me how to EAT” nutrition clinic will be this today, July 23rd at 6:30pm.  This is free to all CFM members.

So then, just as you received Christ Jesus as Lord, continue to live your lives in him, rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness.  See to it that no one takes you captive through hollow and deceptive philosophy, which depends on human tradition and the elemental spiritual forces of this world rather than on Christ.~Colossians 2:6-8

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Wednesday 7.22.15

Posted on 21. Jul, 2015 by in WOD2

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Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to 9.9.14

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members.

Watch the CrossFit Games Live or view archived footage HERE

“Results will show up when you do.”~Jill Koenig

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Tuesday 7.21.15

Posted on 20. Jul, 2015 by in WOD2

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4 rounds for time of:

20 Pull Ups
15 Box Jump on and Overs (24/20)
10 Deadlifts (225/155)
2 Rope Climbs

Rx’d + (275/185)

1) 3 rounds of:

Every 2 minutes complete:

Max Weighted Ab Twist in 30 seconds
Max Ab Mat Sit Ups in 60 seconds
Rest 3o seconds

“We work for praise, and dawdle once we have it.”~Mignon McLaughlin

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Monday 7.20.15

Posted on 19. Jul, 2015 by in WOD2

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5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Snatches
6 Push Ups
9 Air Squats
Rest 1 minute between rounds

Compare to 2.14.13

Post rounds completed for each round and loads to comments.

1) Overhead Squat 7-7-7 (climbing)

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members. 

“Lack of success is a choice.”

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Sunday 7.19.15

Posted on 19. Jul, 2015 by in WOD2

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Rest Day

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Saturday 7.18.15

Posted on 17. Jul, 2015 by in WOD2

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“J.T.”

21-15-9 reps for time of:

Handstand Push Ups
Ring Dips
Push Ups

Compare to 8.10.11

Rx’d + Strict “J.T”

1) Every minute on the minute for 12 minutes of:

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

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.”~George Orwell

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Friday 7.17.15

Posted on 16. Jul, 2015 by in WOD2

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Teams of 2 complete:

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

40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 Chest to Bar Pull Ups

Partition reps any way you choose with only one partner working at a time.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal.  But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.  For where you treasure is, there you heart will be also.~Matthew 6:19-21

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Thursday 7.16.15

Posted on 15. Jul, 2015 by in WOD2

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For time:

800 M Run (MMS)
30 Power Clean and Jerks (135/95)
800 M Run (MMS)
20 Power Clean and Jerks (155/105)
800 M Run (MMS)
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Compare to 2.3.14

 “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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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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