Tuesday 3.24.15

Posted on 23. Mar, 2015 by in WOD2


For time:

60 Wall Balls (20/14)
30 Box Jumps (24/20)
10 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
30 Box Jumps (24/20)
60 Wall Balls (20/14)

1) Back Squat (work to heavy 3)

Should I Scale My CrossFit Wod?-Part 2

Why “If It Fits Your Macros” Isn’t a Fit for Me

“When you are content to be simply yourself and don’t compare or compete, everyone will respect you.”

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Monday 3.23.15

Posted on 22. Mar, 2015 by in WOD2


20-15-10 reps for time of:

Power Snatches (95/65)
Push Presses (95/65)

Rx’d + (115/80)

Compare to 12.15.14

1) Sumo Deadlift 5-5-5-5-5 (climbing)

2) 7 rounds of:

Plank Hold 40 seconds/20 seconds rest

“Work hard.  Every day.”

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Sunday 3.22.15

Posted on 21. Mar, 2015 by in WOD2


Rest Day

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Saturday 3.21.15

Posted on 21. Mar, 2015 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 20 minutes of:

10 Front Squats (135/95)
200 M Run
15 KB Swings (53/35)

Partners will alternate movements to complete each round. Partner 1 performs 10 Front Squats…Partner 2 performs 200 M Run..Partners 1 performs 15 KB Swings (1 round complete).

Rx’d + (165/110…70/53)

6 Reasons Why Crossfitters Hate Burpees

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Friday 3.20.15

Posted on 19. Mar, 2015 by in WOD2


CrossFit Games Open 15.4

As many rounds and reps as possible in 8 minutes of:

3 Handstand Push Ups
3 Cleans (185/125)
6 Handstand Push Ups
3 Cleans (185/125)
9 Handstand Push Ups
3 Cleans (185/125)
12 Handstand Push Ups
6 Cleans (185/125)
15 Handstand Push Ups
6 Cleans (185/125)
18 Handstand Push Ups
6 Cleans (185/125)
21 Handstand Push Ups
9 Cleans (185/125)

Continue the same pattern for 8 minutes.

View workout standards HERE

1) 4 rounds not for time of:

DB Incline Bench 8-12 reps
Max reps Strict Chin Ups
Max reps Strict Bar Dips
(rest as needed between sets)

“Life is simple, it’s just not easy.”~Author unknown

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Thursday 3.19.15

Posted on 18. Mar, 2015 by in WOD2


For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

Compare to 9.11.14

1) 5 rounds not for time of:

10 DB/KB Lunges (5 each AHAP)
20 Banded Good Mornings
30 Ab Mat Sit Ups/15 GHD Sit Ups

He must increase, but I must decrease.~John 3:30

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Wednesday 3.18.15

Posted on 17. Mar, 2015 by in WOD2


Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max reps Bench Press (bodyweight/.75 bodyweight)
Rest 1 minute…

A new round begins every 8 minutes.

“When nothing seems to help, I go and look at a stone cutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it – but all that had gone before.”~Jacob Riis

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Tuesday 3.17.15

Posted on 16. Mar, 2015 by in WOD2


4 rounds for time of:

10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Burpees

Rx’d + (155/105)

Compare to 4.8.13

1) Back Squat (work to heavy 5)

Tinkering Trainers-CrossFit Journal

“Remember, CrossFit is not the Games.  The community of people that throw down every day is CrossFit.  As Rx’d or not, a regional or games contender or not.  Soccer mom to elite athlete, we make up the community.  The overwhelming majority of the community may never walk on the Games stadium floor but will have far more impact on their local community and possibly even farther by their daily efforts in the gym.  THAT is CrossFit.”~Chris Spealler

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Monday 3.16.15

Posted on 15. Mar, 2015 by in WOD2


2 rounds for time of:

800 M Run (MMS)
20 Power Snatches (115/80)

Rx’d + (135/95)

1) Every minute on the minute for 7 minutes complete:

6 Shoulder Presses (from rack)

Rx’d + 6 Strict Handstand Push Ups

“When the day is over, let it go.  Don’t dwell on what you could’ve or should’ve done.  Tomorrow is another day and another chance.”

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Sunday 3.15.15

Posted on 15. Mar, 2015 by in WOD2


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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