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WOD

Sunday 3.20.16

Posted on 20. Mar, 2016 by in WOD2

8am'ers

Rest Day

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Saturday 3.19.16

Posted on 18. Mar, 2016 by in WOD2

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Teams of 2 complete:

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

100 Double Unders
50 Push Jerks (115/80)
25 Chest to Bar Pull Ups

Reps may be partitioned any way.  Only one person working at a time.

1) Every minute on the minute for 12 minutes:

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

“When people don’t know how to change something, they often start searching for a way to justify failure, rather than thinking about how they could try doing something different to make it work.”~Richard Bandler

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Friday 3.18.16

Posted on 17. Mar, 2016 by in WOD2

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As many rounds and reps as possible in 13 minutes of:

55 Deadlifts (225/155)
55 Wall Balls (20/14)
Row 55 Cals
55 Handstand Push Ups

View standards and versions of 16.3 HERE

“Seek virtue rather than riches.  You may be sure to acquire the first; but cannot promise for the latter.  No one can rob you of the first without your consent; you may be deprived of the latter a hundred ways.”~James Burgh

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Thursday 3.17.16

Posted on 16. Mar, 2016 by in WOD2

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For time:

Run 1 Mile (MHS loop)
50 KB Swings (53/35)
50 Burpees

Compare to 7.31.15

“Many an opportunity is lost because a man is out looking for four-leaf clovers.”

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Wednesday 3.16.16

Posted on 15. Mar, 2016 by in WOD2

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

7 Power Snatches (135/95)
2 Rope Climbs
14 Box Jump on and Overs (24/20)

1) 4 rounds not for time of:

Max Bench Press reps (bodyweight/.75 bodyweight)
Max Reps Chin Ups

“Lack of success is a choice.”

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Tuesday 3.15.16

Posted on 14. Mar, 2016 by in WOD2

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Complete each of the following with an 8 minute continuously running clock:

Tabata Push Ups
600 M Run
Rest the remaining time…
Tabata Ab Mat Sit Ups
600 M Run
Rest the remaining time…
Tabata Air Squats
600 M Run
Rest the remaining time…
Tabata Push Presses (95/65)
600 M Run

Post times for each 600 M Run and lowest score for each tabata cycle to comments.

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.

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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Monday 3.14.16

Posted on 13. Mar, 2016 by in WOD2

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As many rounds and reps as possible in 9 minutes of:

6 Power Cleans (135/95)
9 Front Squats (135/95)
35 Double Unders

Rx’d + (165/110)

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“God inhabits the tiny seed, empowers the tiny deed.  He cures the the common life by giving no common life, by offering no common gifts.  Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.”  Don’t discount the smallness of your deeds.”~Max Lucad0-Cure For The Common Life

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Sunday 3.13.16

Posted on 12. Mar, 2016 by in WOD2

Ultimate Frisbee

Rest Day

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Saturday 3.12.16

Posted on 11. Mar, 2016 by in WOD2

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Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

“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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Friday 3.11.16

Posted on 10. Mar, 2016 by in WOD2

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

10 Power Snatches (75/55)
3 Bar Muscle Ups

View standards and versions of 16.3 HERE

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

The Power of the Affiliate Gym-Video

But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him.  The Lord does not look at the things people look at.  People look at the outward appearance, but the Lord looks at the heart.~ 1 Samuel 16:7

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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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Mobility WOD
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