WOD

Wednesday 4.15.15

Posted on 14. Apr, 2015 by in WOD2

DSC_2546

5 rounds for time of:

60 Double Unders
30 Wall Balls (20/14)
15 KB Swings (53/35)

Rx’d + (70/53)

1) Back Squat (find 7 rep max)

Compare and add load to 4.1.15

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

Post your Comment (17)

Tuesday 4.14.15

Posted on 13. Apr, 2015 by in WOD2

DSC_2509

Teams of 2 complete as many rounds and reps as possible alternating in 12 minutes of:

7 Chest to Bar Pull Ups
7 Push Ups
7 Push Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Push Ups..Partners 1 performs 7 Push Jerks (1 round complete).

Rx’d + (165/110)

1) Close Grip Bench 5 x 3

2) 50 Banded Tricep Extensions

“Work harder than you want to and do more than is expected of you.”

Post your Comment (5)

Monday 4.14.15

Posted on 13. Apr, 2015 by in WOD2

DSC_2555

As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

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

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) 6 rounds not for time of:

2 Cleans (must reset between each rep)
10 Strict Toes to Bar

 “Things are never so bad they can’t be made worse.”

Post your Comment (8)

Sunday 4.12.15

Posted on 11. Apr, 2015 by in WOD2

DSC_2643

Rest Day

Post your Comment (0)

Saturday 4.11.15

Posted on 10. Apr, 2015 by in WOD2

DSC_2536

As many rounds and reps as possible in 18 minutes of:

3 Stadium Runs
1 Stadium KB Farmer’s Carry

1) Every minute on the minute for 10 minutes:

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

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”

Post your Comment (2)

Friday 4.10.15

Posted on 09. Apr, 2015 by in WOD2

DSC_2633

“Tabata These”

Burpees
KB Ab Twist
Pull Ups
True 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.

1) 4 rounds of:

Every 4 minutes complete:
Max reps Bench Press (bodyweight/.75 bodyweight)

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

Post your Comment (2)

Thursday 4.9.15

Posted on 08. Apr, 2015 by in WOD2

DSC_2616

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

50 Double Unders
30 Wall Balls (20/14)
200 M Run

1) Back Squat (find a 5 rep max)

Lack of Assessment With Chuck Carswell -Video

“Every vice has its excuse ready.”~Publilius Syrus

Post your Comment (12)

Wednesday 4.8.15

Posted on 07. Apr, 2015 by in WOD2

DSC_2606

21-15-9 reps for time of:

Deadlifts (225/155)
Box Jumps (24/20)

Rx’d + (275/185…30/24)

Compare to 5.4.13

1) 5 rounds not for time of:

100 M Farmer’s Carry
60′ Sled Pull
60′ Reverse Sled Pull
20 Banded Good Mornings

Froning/Fraser CrossFit Games Open 15.5
-Video

“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”

Post your Comment (14)

Tuesday 4.7.15

Posted on 06. Apr, 2015 by in WOD2

DSC_2603

5 rounds for time of:

600 M Run
10 Toes to Bar
20 KB Swings (53/35)

Rx’d + (70/53)

“You cannot out train poor nutrition.”

Post your Comment (16)

Monday 4.6.15

Posted on 05. Apr, 2015 by in WOD2

DSC_2550

Every minute on the minute for as long as possible:

3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rx’d + (185/125)

When you reach the 12 minute mark, add one rep of each movement every minute until you can no longer complete within the minute.  For example, minute 13 would be 4 Power Cleans, 4 Front Squats, and 4 Push Jerks.  Minute 14 would be 5 Power Cleans, 5 Front Squats, 5 Push Jerks and so forth.

1) Front Squat 3 x 7 (across)

“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.”~H. L. Hungt

Post your Comment (15)
Page 5 of 125« First...34567...102030...Last »

Get Started

A new Foundations class will begin every month. Classes will run Monday, Tuesday, and Thursday for two weeks. 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