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WOD

Wednesday 5.18.16

Posted on 17. May, 2016 by in WOD2

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10 rounds not for time of:

2 Cleans (must reset between each rep)
10 Strict Ring Dips

Complete 10 sets with the load increasing every set.  Immediately perform 10 Ring Dips after each set of Cleans.  There is no time component for the workout.  Rest as long as needed between sets, but load must increase every set.

“If it is to be, it is up to me.”~William H. Johnsen

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Tuesday 5.17.16

Posted on 16. May, 2016 by in WOD2

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10 rounds for time of:

10 Burpees
10 Pull Ups

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

WOD with GOD

Archived Coverage Of Regionals Week 1-Video

“Parents can only give good advice or put them on the right paths, but the final forming of a person’s character lies in their own hands.”~Anne Frank

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Monday 5.16.16

Posted on 15. May, 2016 by in WOD2

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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 Toes to Bar

Rx’d + (135/95)

Compare to 2.24.13

1) Front Squat (work to heavy 5)

“My father gave me the greatest gift anyone could give another person, he believed in me.”~Jim Valvano

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Sunday 5.15.16

Posted on 14. May, 2016 by in WOD2

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Rest Day

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Saturday 5.14.16

Posted on 13. May, 2016 by in WOD2

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As many reps as possible in 10 minutes of:

500 M Row
30 Power Snatches (135/95)
Max Muscle Ups in the time remaining

Compare to 12.10.11

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

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

The things we hate about ourselves aren’t more real than things we like about ourselves. “~Ellen Goodman

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Friday 5.13.16

Posted on 12. May, 2016 by in WOD2

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7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-15 KB Swings (53/35)
Minute 3-15 Push Presses (115/80)

Rx’d + (70/53…135/95)

We will host a Nutrition Q & A tonight immediately following the 5:30 session.

“It’s where we go, and what we do when we get there, that tells us who we are.”~Joyce Carol Oates

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Thursday 5.12.16

Posted on 11. May, 2016 by in WOD2

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With a 20 minute continuously running clock complete:

Beginning on a 4 minute clock, complete as many reps as possible of:

25 Push Ups (deload)
10 Wall Balls (20/14)
50 Double Unders

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
20 Wall Balls (20/14)
50 Double Unders

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
30 Wall Balls (20/14)
50 Double Unders

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
40 Wall Balls (20/14)
50 Double Unders

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Push Ups (deload)
50 Wall Balls (20/14)
50 Double Unders

“A nail is driven out by another nail.  Habit is overcome by habit.”

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Wednesday 5.11.16

Posted on 10. May, 2016 by in WOD2

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

Power Clean and Jerks (155/105)
Bar Facing Burpees

Rx’d + (185/125)

1) Max Rope Climbs in 4 minutes

We will host a Nutrtion Q & A this Friday immediately following the 5:30 session.

“Beware the barrenness of a busy life.”~Socrates

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Tuesday 5.10.16

Posted on 09. May, 2016 by in WOD2

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2 rounds for time of:

800 M Run (MMS)
20 Thrusters (95/65)
20 Chest to Bar Pull Ups

Rx’d + (135/95)

1) 3 x 4 Front Squats + 8 Back Squats (climbing)

“If you are patient in a moment of anger, you will escape one hundred days of sorrow.”~Chinese proverb

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Monday 5.9.16

Posted on 08. May, 2016 by in WOD2

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Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (115/80)
1 Box Jump (24/20)
2 Power Snatches (115/80)
2 Box Jumps (24/20)
3 Power Snatches (115/80)
3 Box Jumps (24/20)

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

Rx’d + (155/105)

1) Sumo Deadlift 3 x 5 (across)

2) 3 x 15 GHD Sit Ups

Kick off your summer by joining us in the Spring Into Summer Nutrition Challenge!!!

“Don’t be distracted by criticism.  Remember-the only taste of success some people have is when they take a bite out of you.”~Zig Ziglar

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

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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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