simple guidelines for essay writing article source read more link from an essay on man theme essay about students and teachers battle of algiers movie essay write dissertation degree


Thursday 4.14.16

Posted on 13. Apr, 2016 by in WOD2


15-12-9-6-3 reps for time of:

Deadlifts (225/155)
Lateral Burpees
Ring Dips

Rx’d + (275/185)

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
(rest as needed between sets)

2) 50 Banded Tricep Extensions

“Most folks are about as happy as they make up their minds to be.”~Abraham Lincoln

Post your Comment (13)

Wednesday 4.13.16

Posted on 12. Apr, 2016 by in WOD2


4 rounds for time of:

200 M Run
15 Front Squats (155/105)
50 Double Unders
10 Chest to Bar Pull Ups

1) Back Squat 2 x 5 (across)

WOD with GOD

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

Post your Comment (15)

Tuesday 4.12.16

Posted on 11. Apr, 2016 by in WOD2


3 rounds of:

Complete the following with a 3 minute running clock:

9 Power Snatches (115/80)
15 Power Cleans (115/80)
21 Push Jerks (115/80)
As many Burpees as possible in the time remaining
Rest 3 minutes between each round

Rx’d + (135/95)

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

25 second Plank Hold
Max Ab Mat Sit Ups in the time remaining

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

Post your Comment (12)

Monday 4.11.16

Posted on 10. Apr, 2016 by in WOD2


Complete the following with a 21 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

5-10-15-20-25-30-35 and so forth reps of:

Wall Balls (20/14)
KB Swings (53/35)

There will be no CrossFit Kids or Teens this week due to spring break. 

CrossFit Murphy is discontinuing the Friday 12:00 lunch time session until further notice.

“We are made wise not by the recollection of our past, but by the responsibility for our future.”~George Bernard Shaw

Post your Comment (18)

Sunday 4.10.16

Posted on 10. Apr, 2016 by in WOD2


Rest Day

Post your Comment (0)

Saturday 4.9.16

Posted on 08. Apr, 2016 by in WOD2


5 rounds of:

Every minute on the minute complete:

Minute 1-Row 15/12 Cals
Minute 2-50 Double Unders
Minute 3-25 Ab Mat Sit Ups
Minute 4-2/3 Rope Climbs

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

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

This is the day the LORD has made; let us rejoice and be glad in it.~Psalms 118:24

Post your Comment (0)

Friday 4.8.16

Posted on 07. Apr, 2016 by in WOD2


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

3 Deadlifts (275/185)
7 Box Jump on and Overs (24/20)

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

5 Strict Chin Ups

Rx’d + 5 Muscle Ups

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

Post your Comment (18)

Thursday 4.7.16

Posted on 06. Apr, 2016 by in WOD2


Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Power Snatches (135/95)
Toes to Bar
True Push Ups

Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

There will be no CrossFit Kids and Teens due to Spring Break next week.  All other classes will be regular schedule.

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

Post your Comment (8)

Wednesday 4.6.16

Posted on 05. Apr, 2016 by in WOD2


2 rounds for time of:

800 M Run (MMS)
20 Back Squats (bodyweight/.75 bodyweight)
20 Burpees

Rx’d + (225/155)

“There are people in the world so hungry, that God cannot appear to them except in the form of bread.”

Post your Comment (18)

Tuesday 4.5.16

Posted on 04. Apr, 2016 by in WOD2


21-18-15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Press (95/65)
Complete 20 Double Unders after each set

Rx’d + (70/53…115/80)

Compare to 7.15.15

1) 30-20-10 (climbing) reps not for time of:

Bench Press

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”~Greg Glassman

Post your Comment (23)
Page 3 of 15912345...102030...Last »

Get Started

Contact to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906

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.
Crossfit Journal Sample
Mobility WOD
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap