WOD

Monday 7.14.15

Posted on 13. Jul, 2015 by in WOD2

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With a 16 minute continuously running clock complete:

Run 1 Mile (MHS Loop)
As many rounds and reps as possible in the time remaining of:
5 Power Snatches (145/100)
7 Toes to Bar
9 Box Jumps (24/20)

“Passion is energy.  Feel the power that comes from focusing on what excites you.”

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Sunday 7.12.15

Posted on 11. Jul, 2015 by in WOD2

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Rest Day

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Saturday 7.11.15

Posted on 10. Jul, 2015 by in WOD2

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Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

“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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Friday 7.10.15

Posted on 09. Jul, 2015 by in WOD2

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Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

1) Teams of 2 complete:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1-2-3-4-5 reps of:

Strict Chin Ups

“If you don’t decide what your life is about, it defaults to what you spend your days doing.”~Robert Brault

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Thursday 7.9.15

Posted on 08. Jul, 2015 by in WOD2

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With a continuously running clock, do one Burpee and one Overhead Squat (95/65) the first minute, two Burpees and two Overhead Squats (95/65) the second minute, three Burpees and three Overhead Squats (95/65) the third minute… continuing as long as you are able.  When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Rx’d + (115/80)

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments.  Their sum is your score.

“Every day is a new beginning.  Treat it that way.  Stay away from what might have been, and look at what can be.”~Marsha Petrie Sue

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Wednesday 7.8.15

Posted on 07. Jul, 2015 by in WOD2

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“Helen”

3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to 6.16.14

1) 4 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

“Both tears and sweat are salty, but they render a different result.  Tears will get you sympathy; sweat will get you change.”~Jesse Jackson

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Tuesday 7.7.15

Posted on 06. Jul, 2015 by in WOD2

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For time:

150 Push Ups (deload)

Everytime you stop and rest with your chest/knees on the ground constitutes a penalty.  If a penalty is counted, you must immediately perform 3 Deadlifts (70-75% of heavy 3) .  Once the penalty is completed continue with the push ups.

You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted.

Compare to 5.30.13

1) Bench Press 10-8-6-4-2

“Goals are fuel in the furnace of achievement.”~Bryan Tracy

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Monday 7.6.15

Posted on 05. Jul, 2015 by in WOD2

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

3 Power Snatches (135/95)
10 Double Unders
Rest 1 minute

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

6 Power Clean and Jerks (135/95)
10 Double Unders
Rest 1 minute

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

Wall Balls (20/14)

1) Back Squat (work to heavy 5)

U.S. Women Were Multi-Sport Athletes Before Focusing On Soccer-USA Today

And now, Israel, what does the Lord your God ask of you but to fear the Lord your God, to walk in obedience to him, to love him, to serve the Lord your God with all your heart and with all your soul, and to observe the Lord’s commands and decrees that I am giving you today for your own good?~Deuteronomy 10:12-13

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Sunday 7.5.15

Posted on 05. Jul, 2015 by in WOD2

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Rest Day

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Saturday 7.4.15

Posted on 03. Jul, 2015 by in WOD2

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Happy 4th of July!!

CrossFit Murphy will be closed today.

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

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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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