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Thursday 8.4.16

Posted on 03. Aug, 2016 by in WOD2


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

3 Deadlifts (275/185)
7 Push Presses (115/80)

Compare to HERE

1) 2 rounds of each for time of:

600 M Run
Rest 3 minutes between rounds

2) Tabata 6 x 20 x 10

Ab Mat Sit Ups
KB Ab Twist
Plank Hold

“The hardest struggle of all is to be something different from what the average man is.”~Charles M Schwab

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Wednesday 8.3 16

Posted on 02. Aug, 2016 by in WOD2


3 rounds of:

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

20 Double Unders
15 Power Snatches (75/55)
10 Push Ups
Rest 1 minute between rounds

1) Bench Press 7-5-3-5-7

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.”~Charles Swindoll

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Tuesday 8.2.16

Posted on 01. Aug, 2016 by in WOD2


10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Chest to Bar Pull Ups

Rx’d+ (185/125)

Compare to HERE

1) 4 rounds not for time of:

3 Strict Muscle Ups
16 KB Front Rack Walking Lunges (8 each)

“As long as I have a want, I have a reason for living.  Satisfaction is death. “George Bernard Shaw

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Monday 8.1.16

Posted on 31. Jul, 2016 by in WOD2


For time:

800 M Run (MMS)
4 Rope Climbs
14 Power Clean and Jerks (155/105)
400 M Run
7 Power Clean and Jerks (155/105)
4 Rope Climbs

Rx’d + (185/125)

“You must have long-range goals to keep you from being frustrated by short-range failures.”~Charles C. Noble

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Sunday 7.31.16

Posted on 30. Jul, 2016 by in WOD2


Rest Day

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Saturday 7.30.16

Posted on 29. Jul, 2016 by in WOD2


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

12 Handstand Push Ups
21 Wall Balls (20/14)

1) Every minute on the minute for 14 minutes complete:

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

“A man may fall many times, but he won’t be a failure until he says that someone pushed him.”~Elmer G. Letterman

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Friday 7.29.16

Posted on 28. Jul, 2016 by in WOD2


5 rounds for time of:

200 M Run
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
10 Deadlifts (225/155)

“Home is where the heart can laugh without shyness. Home is where the heart’s tears can dry at their own pace.”~Vernon Baker

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Thursday 7.28.16

Posted on 27. Jul, 2016 by in WOD2


Complete the following:

Max reps in 2 minutes each of:

DB One Arm Snatches (alternating 50/35)
Toes to Bar
KB Swings (53/35)
Ab Mat Sit Ups

Row (Cals)

Rest 1 minute between each movement.

Max reps in 1 minute each of:

DB One Arm Snatches (alternating 50/35)
Toes to Bar
KB Swings (53/35)
Ab Mat Sit Ups

Row (Cals)

Rest 30 seconds between each movement.

Rx’d + (70/50)…(7o/53)

“Silence is a source of great strength.”~Lao Tzu

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Wednesday 7.27.16

Posted on 26. Jul, 2016 by in WOD2


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

1 Shoulder Press (115/80)
3 Push Presses (115/80)
5 Push Jerks (115/80)
Rest 2 minutes

As many reps as possible in 3 minutes of:

Ring Dips
Rest 2 minutes

As many reps as possible in 3 minutes of:

Push Ups (deload)

1) Complete 8 rounds of:

Sprint 20 yards–40 yards–20 yards shuttle

Rest 45 seconds between rounds.

Post fastest and slowest round to comments.

“We can only be said to be alive in those moments when our hearts are conscious of our treasures.”~Thornton Wilder

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Tuesday 7.26.16

Posted on 25. Jul, 2016 by in WOD2


As many rounds and reps as possible in 12 minutes of:

100 Double Unders
30 Burpees
30 Front Squats (165/110)
30 Burpees
100 Double Unders
12 Muscle Ups

Compare to 1.12.16

1) Back Squat (find a 20 rep max)

“It is not flesh and blood but the heart which makes us fathers and sons.”~Johann Schiller

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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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