Saturday 9.20.14

Posted on 19. Sep, 2014 by in WOD2

For time:

Row 1000M
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare loads to HERE

1) 4 round not for time of:

7 Strict/Weighted Chin Ups
10 Overhead Walking Lunges (45/25)

2) Devote 15 minutes to mobility

“Seventy percent of success in life is showing up.”~Woody Allen

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Friday 9.19.14

Posted on 18. Sep, 2014 by in WOD2

With a 21 minute continuously running clock complete:

Perform one Power Clean (155/105) the first minute, two Power Cleans the second minute, three Power Cleans the third minute… continuing as long as you are able to complete the reps during the minute.  Upon failure within the minute, begin start back at 1 and continue through the 21 minute clock.

Use as many sets each minute as needed.

Compare loads to 10.1.12

Rx’d +

10 minutes at (225/155)
Rest 1 minute…
10 minutes at (205/135)

The Iron Triathlon with Jason Khalipa and Dan Bailey-Video

“Experience has taught me this, that we undo ourselves by impatience.  Misfortunes have their life and their limits, their sickenss and their health.”

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Thursday 9.18.14

Posted on 17. Sep, 2014 by in WOD2

Run 5k

History Of The CrossFit Games 2007-2013-Video

“Though I am always in haste, I am never in a hurry.”~John Wesley

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Wednesday 9.17.14

Posted on 16. Sep, 2014 by in WOD2

2 rounds of:

Every minute on the minute complete:

Minute 1-25 KB Swings
Minute 2-Max reps Burpees
Minute 3-25 KB Swings
Minute 4-Max reps True Push Ups
Minute 5-25 KB Swings
Minute 6-Plank Hold (60 seconds)
Rest 2 minutes between rounds

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

The 12 Most Powerful Athletes-T-Nation

What You Should Know About Artificial Sweeteners And Sugar Substitutes-CrossFit Invictus

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

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Tuesday 9.16.14

Posted on 15. Sep, 2014 by in WOD2

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

5 Power Snatches (115/80)
10 Pull Ups
30 Double Unders

Rx’d + (165/110)…Chest to Bar Pull Ups

2) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Fitness Through Sports?-CrossFit Journal

“Discipline is remembering what you want.”~David Campbell

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Monday 9.15.14

Posted on 14. Sep, 2014 by in WOD2

5 rounds for time of:

400 M Run
25 Wall Balls (20/14)

1) Back Squat 5-5-5-5-5 (climbing)

“When we are no longer able to change a situation, we are challenged to change ourselves.”~Victor Frankl

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Sunday 9.14.14

Posted on 13. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.13.14

Posted on 12. Sep, 2014 by in WOD2

As many rounds and reps as possible in 10 minutes of:

5 Power Clean and Jerks (135/95)
7 Toes to Bar
9 Box Jumps (24/20)

1) 1 Power Clean every 20 seconds for 8 minutes

CrossFitters Confess

-Mobility Clinic today, September 13th at 10:15am with Dustin Hall. This class will focus on the squat (glutes, hips, hamstrings, etc.) This will be a free class.

“Muscles are torn in the gym, fed in the kitchen, and built in the bed.”

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Friday 9.12.14

Posted on 11. Sep, 2014 by in WOD2

Teams of 3 or 4 complete the following:

3 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max reps Bench Press (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 9 minutes.

“FED UP”- Official Trailer On The Obesity Epidemic In America-Video

“Man is the only creature that refuses to be what he is.”~Albert Camus

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Thursday 9.11.14

Posted on 10. Sep, 2014 by in WOD2

For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

1) 3 rounds not for time of:

10 Double KB Box Step Ups (5 each)
20 Banded Good Mornings
30 Ab Mat Sit Ups/20 GHD Sit Ups

Do You Remember 9/11/2001

-Mobility Clinic today, September 13th at 10:15am with Dustin Hall. This class will focus on the squat (glutes, hips, hamstrings, etc.)  This will be a free class.

“We have to learn to be our own best friends because we fall too easily into the trap of being our own worst enemies.”~Roderick Thorp

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A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact crossfitmurphy@gmail.com to sign up!!

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

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.

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