WOD

Wednesday 7.22.15

Posted on 21. Jul, 2015 by in WOD2

DSC_0606

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to 9.9.14

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members.

Watch the CrossFit Games Live or view archived footage HERE

“Results will show up when you do.”~Jill Koenig

Post your Comment (4)

Tuesday 7.21.15

Posted on 20. Jul, 2015 by in WOD2

DSC_0625

4 rounds for time of:

20 Pull Ups
15 Box Jump on and Overs (24/20)
10 Deadlifts (225/155)
2 Rope Climbs

Rx’d + (275/185)

1) 3 rounds of:

Every 2 minutes complete:

Max Weighted Ab Twist in 30 seconds
Max Ab Mat Sit Ups in 60 seconds
Rest 3o seconds

“We work for praise, and dawdle once we have it.”~Mignon McLaughlin

Post your Comment (18)

Monday 7.20.15

Posted on 19. Jul, 2015 by in WOD2

DSC_0583

5 rounds of:

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

3 Power Snatches
6 Push Ups
9 Air Squats
Rest 1 minute between rounds

Compare to 2.14.13

Post rounds completed for each round and loads to comments.

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

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members. 

“Lack of success is a choice.”

Post your Comment (23)

Sunday 7.19.15

Posted on 19. Jul, 2015 by in WOD2

DSC_0623

Rest Day

Post your Comment (0)

Saturday 7.18.15

Posted on 17. Jul, 2015 by in WOD2

DSC_0593

“J.T.”

21-15-9 reps for time of:

Handstand Push Ups
Ring Dips
Push Ups

Compare to 8.10.11

Rx’d + Strict “J.T”

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

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

“People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.”~George Orwell

Post your Comment (4)

Friday 7.17.15

Posted on 16. Jul, 2015 by in WOD2

DSC_0613

Teams of 2 complete:

As many rounds and reps as possible in 14 minutes of:

40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 Chest to Bar Pull Ups

Partition reps any way you choose with only one partner working at a time.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal.  But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.  For where you treasure is, there you heart will be also.~Matthew 6:19-21

Post your Comment (11)

Thursday 7.16.15

Posted on 15. Jul, 2015 by in WOD2

DSC_0574

For time:

800 M Run (MMS)
30 Power Clean and Jerks (135/95)
800 M Run (MMS)
20 Power Clean and Jerks (155/105)
800 M Run (MMS)
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Compare to 2.3.14

 “I am thankful for all of those who said NO to me.  Its because of them I’m doing it myself.”~Albert Einstien

Post your Comment (20)

Wednesday 7.15.15

Posted on 14. Jul, 2015 by in WOD2

DSC_0620

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)

1) Bench Press 3-3-3-3-3 (climbing)

“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)

Tuesday 7.14.15

Posted on 13. Jul, 2015 by in WOD2

DSC_0619

For time:

21 Deadlifts (225/155)
50 Air Squats
9 Muscle Ups
15 Deadlifts (225/155)
50 Air Squats
7 Muscle Ups
9 Deadlifts (225/155)
50 Air squats
5 Muscle Ups

Compare to 10.30.14

1) Back Squat (work to heavy 3)

“It’s not about being better than someone else, it’s about being better than you were the day before.”

Post your Comment (25)

Monday 7.14.15

Posted on 13. Jul, 2015 by in WOD2

DSC_0579

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.”

Post your Comment (17)
Page 5 of 135« First...34567...102030...Last »

Get Started

A new Foundations class will begin every two weeks. Classes will be held Saturday morning from 8:00-10:00am and Monday night 6:15-7:30pm. Contact crossfitmurphy@gmail.com to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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