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Friday 12.11.15

Posted on 10. Dec, 2015 by in WOD2


With a 14 minute continuously running clock complete:

3 rounds of:

Max reps Toes to Bar in 1 minute
As many rounds and reps as possible in 3 minutes of:
8 Push Presses (115/80)
8 KB Swings (53/35)
Rest 1 minute

“You are never too old to set another goal or dream a new dream.”~C.S Lewis

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Thursday 12.10.15

Posted on 09. Dec, 2015 by in WOD2


Teams of 2 complete the following:

2 rounds of:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Wall Balls (as a team)
Max Tire Flips (as a team)
Rest 3 minutes between rounds

“In order to succeed you must fail, so that you know what not to do the next time.”~Anthony J. D’Angelo

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Wednesday 12.9.15

Posted on 08. Dec, 2015 by in WOD2


Complete the following:

With a 6 minute continuously running clock complete as many rounds and reps as possible of:

10 Bench Press Reps (135/95)
30 Double Unders

Rest 2 minutes…

With a 5 minute continuously running clock complete as many rounds and reps as possible of :

25 M KB Walking Lunges
Every minute on the minute complete 12 Push Ups (deload)

With a 4 minute continuously running clock complete:

600 M Run
Max Rep True Push Ups in the time remaining

1) 4 x 15 Banded Tricep Extensions

Behold, a virgin shall be with child, and shall bring forth a son, and they shall call his name Emmanuel, which being interpreted is, God with us.~Mathew 1:23

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Tuesday 12.8.15

Posted on 07. Dec, 2015 by in WOD2


Complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Power Clean (155/105)
1 Burpee Pull Up
2 Power Cleans (155/105)
2 Burpee Pull Ups
3 Power Cleans (155/105)
3 Burpee Pull Ups

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

Compare to 12.30.14

1) Deadlift 3 x 5 (across)

2) 3 x 20 Banded Good Mornings

Christmas Holiday Schedule:

-Saturday, Decmeber 19th-CrossFit Murphy Christmas Party at ShoeBooties 6:30pm
-Wednesday, December 23rd-Regular Schedule/NO CrossFit Kids
-Thursday, December 24th-6:00am and 8:15am classes only
-Friday, December 25th-Closed
-Saturday, December 26th-Closed
-Monday, December 28th-Regular Schedule (adults and kids)
-Friday, January 1st-Closed
-Saturday, January 2nd-Resume Regular Schedule

“You block your dream when you allow your fear to grow bigger than your faith.”~Mary Manin Morrissey

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Monday 12.7.15

Posted on 06. Dec, 2015 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 Knees to Elbows

Rx’d + (135/95)

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

“It’s so hard when I have to, and so easy when I want to.”~Annie Gottlier

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Sunday 12.6.15

Posted on 05. Dec, 2015 by in WOD2


Rest Day

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Saturday 12.5.15

Posted on 04. Dec, 2015 by in WOD2


For time:

Row 500 M
150 Double Unders
50 Power Snatches (75/55)

Compare to 2.14.12

1) Every minute on the minute for 14 minutes:

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

Ramp Up Your Warm Up: Prepare With Purpose

Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.~1 Timothy 4:8

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Friday 12.4.15

Posted on 03. Dec, 2015 by in WOD2


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

30 Strict Ring Dips
40 Toes to Bar
50 One Arm DB Snatches (70/50)
60 Push Jerks (135/95)

Only one partner working at a time during movements to accomplish total reps as a team.

Top 5 Plays WLOS News 13-Video

CrossFit Murphy Christmas Party will be Saturday, December 19th at ShoeBooties Cafe.  Please RSVP at the gym.

“Don’t wish it were easier, wish you were better.”~Jim Rohn

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Thursday 12.3.15

Posted on 02. Dec, 2015 by in WOD2


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

20 Wall Balls (20/14)
10 Burpees

1) 4 rounds not for time of:

12 DB/KB Lunges (6 each AHAP)
3 Rope Climbs

Part 1 Dr. Barry Sears On Zone Nutrition and Why-Video

Part 2 Dr. Barry Sears On Inflammation-Video

Part 3 Dr. Barry Sears On Zone Nutrtion-Video

 “A great man is always willing to be little.”~Ralph Waldo Emerson

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Wednesday 12.2.15

Posted on 01. Dec, 2015 by in WOD2


5 rounds for time of:

200 M Run
12 Deadlifts (225/155)
36 Double  Unters

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”~Pat Sherwood

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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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