WOD

Tuesday 11.11.14

Posted on 10. Nov, 2014 by in WOD2

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“Tabata This!”

Row (Cals)
Air Squats
Pull Ups
Push Ups
Ab Mat Sit Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Example: 10, 22, 9, 15, 15 = 71

Compare to 10.11.11

1) 5 rounds not for time of:

Max reps Strict Bar Dips
15 Kneeling Banded Chest Pulls
(Rest as needed between sets)

Rope Climbing Techniques With Chris Spealler And Matt Chan-Video

Tight Shoulders? Clean Up Your Lats. MWOD-Video

The 5 Training Mistakes You Need To Avoid After 35

The U.S. President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919.  In proclaiming the holiday, he said:

“To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”

Today we honor our military veterans and thank all the men and women who have served and are still fighting for our freedom. Please do not ever take your freedom for granted. Men and women have lost their life’s fighting for it.

Not only has our freedom for our country been bought with a price but our spiritual freedom as believers has been bought with Jesus Christ’s blood. Think about your freedom today as an American and a believer.

Then you will know the truth, and the truth will set you free.~John 8:32

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Monday 11.10.14

Posted on 10. Nov, 2014 by in WOD2

 

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3 rounds for time of:

10 Deadlifts (225/155)
15 Burpees
20 Wall Balls (20/14)
400 M Run

Rx’d + (275/185)

1) Sumo Deadlit 3-3-3-3-3 (Climbing)

Get Out and Play Day-Snowbird Wilderness Outfitters-Bring you and the whole family for a great day at Snowbird Wilderness Outfitters Saturday, November 15th from 1-6ish. Cost is 20$ for any person over the age of 11. Lunch and dinner will be on your own. The cost covers all activities and one hopper of paint balls. You can purchase extra hoppers as you choose but those will not be included in the cost.

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like”~Mike Gafka

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Sunday 11.9.14

Posted on 08. Nov, 2014 by in WOD2

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Rest Day

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Saturday 11.8.14

Posted on 08. Nov, 2014 by in WOD2

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Complete as many reps as possible in 8 minutes of the following ascending ladder rep scheme of:

3 Power Cleans (135/95)
3 Calorie Row
6 Power Cleans (135/95)
6 Calorie Row
9 Power Cleans (135/95)
9 Calorie Row

Continue on through 12/12…15/15…18/18 and so forth.

1) Clean (work to heavy 2)

2) Every minute on the minute for 10 minutes:

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

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

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Friday 11.7.14

Posted on 06. Nov, 2014 by in WOD2

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“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

Push Jerks (135/95)
Rope Climbs
Bar Dips
Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Three Exercises I Wish I Would Have Started Sooner-Lift Big, Eat Big

“Even though you may not feel or look the part now, you must envision yourself in your ideal state. There is no such thing as perfection, only perfect effort. Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.”~Mark Devine

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Thursday 11.6.14

Posted on 05. Nov, 2014 by in WOD2

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3 rounds for time of:

600 M Run
12 Deadlifts (225/155)
21 Box Jumps (24/20)

 Compare to 6.24.14

1) 3 x 14 reps of Death March (14 total steps)

2) Devote 10 minutes to one specific “Goat”

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.~Colossians 3:23-24

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Wednesday 11.5.14

Posted on 04. Nov, 2014 by in WOD2

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

5 Pull Ups
10 Push Ups
20 Double Unders

1) 4 rounds of:

Every 3 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

Compare to HERE

Cortisol and Overtraining Syndrome: Why an Athlete Should Care

7 (Simple) Steps to Lose Fat, Practically Without Even Trying-Lift Like A Girl

“Our chief want is someone who will inspire us to be what we know we could be.”~Ralph Waldo Emerson

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Tuesday 11.4.14

Posted on 03. Nov, 2014 by in WOD2

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As many rounds and reps as possible in 15 minutes of:

5 Power Cleans (185/125)
15 Wall Balls (20/14)
200 M Run

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Compare to HERE

Gatorade’s ‘War on Water’ Dampened by the New York State Attorney General

For a just man falleth seven times, and riseth up again: but the wicked shall fall into mischief.~Proverbs 24:16

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Monday 11.3.14

Posted on 02. Nov, 2014 by in WOD2

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4 rounds of:

Max reps Toes to Bar in 1 minute
then..
As many rounds and reps as possible in 3 minutes of:
8 Push Presses (115/80)
8 KB Swings
Rest 1 minute between rounds

1) Push Press 3-3-3-3-3 (climbing)

2) 3 x 60 second Plank Hold (forearms and toes (45/25)
Rest 1 minute between intervals

Get Out and Play Day-Snowbird Wilderness Outfitters-Bring you and the whole family for a great day at Snowbird Wilderness Outfitters Saturday, November 15th from 1-6ish. Cost is 20$ for any person over the age of 11. Lunch and dinner will be on your own.  The cost covers all activities and one hopper of paint balls. You can purchase extra hoppers as you choose but those will not be included in the cost.  

“A true athlete is someone who spends the extra hour in the gym.
Someone who pushes their self that much further.
Someone who refuses to give in to the pain.
Someone who works harder than anyone else when nobody is looking.”~Victoria Leann

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Sunday 11.2.14

Posted on 01. Nov, 2014 by in WOD2

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Rest Day

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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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