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Wednesday 5.25.16

Posted on 24. May, 2016 by in WOD2


5 rounds for time of:

9 Power Cleans (155/105)
12 Push Jerks (155/105)
15 Box Jump on and Overs (24/20)

1) 3 rounds not for time of:

8 One Arm Kneeling KB Shoulder Presses (8 each)
10 DB One Arm Rows (10 each)
15 Kneeling Banded Chest Pulls

Memorial Day Schedule:

We will only have one class on Monday, May 30th at 9:00am.

Paleo Potluck this Friday, May 27th following the 5:30 session.

Set your minds on things that are above, not on things that are on earth.~Collosians 3:2

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Tuesday 5.24.16

Posted on 23. May, 2016 by in WOD2


As many rounds and reps as possible in 20 minutes of:

600 M Run
6 Muscle Ups
18 KB Swings (53/35)

Rx’d + (70/53)

“Let food be thy medicine, thy medicine shall be thy food.”~Hippocrates

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Monday 5.23.16

Posted on 22. May, 2016 by in WOD2


With a continuously running clock, do one Burpee and one Overhead Squat (95/65) the first minute, two Burpees and two Overhead Squats (95/65) the second minute, three Burpees and three Overhead Squats (95/65) the third minute… continuing as long as you are able.

Rx’d + (115/80)

Use as many sets each minute as needed.  Burpees must be completed before advancing on to Overhead Squats.

Post number of minutes successfully completed to comments.

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

“Gratitude turns what we have into enough.”

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Sunday 5.23.16

Posted on 22. May, 2016 by in WOD2


Rest Day

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Saturday 5.21.16

Posted on 20. May, 2016 by in WOD2


5 rounds for time of:

200 M Run
10 Push Jerks (135/95)
100 M Farmer’s Carry (AHAP)
10 Handstand Push Ups

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

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

“No man can tell whether he is rich or poor by turning to his ledger.  It is the heart that makes a man rich.  He is rich according to what he is, not according to what he has.”~Henry Ward Beecher

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Friday 5.20.16

Posted on 19. May, 2016 by in WOD2


For time:

100 Double Unders
50 Ab Mat Sit Ups
25 Deadlifts (155/105)
80 Double Unders
40 Ab Mat Sit Ups
20 Deadlifts (155/105)
60 Double Unders
30 Ab Mat Sit Ups
15 Deadlifts (155/105)
40 Double Unders
20 Ab Mat Sit Ups
10 Deadlifts (155/105)
20 Double Unders
10 Ab Mat Sit Ups
5 Deadlifts (155/105)

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

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Thursday 5.19.16

Posted on 18. May, 2016 by in WOD2


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

5-10-15-20-25-30-35-reps of:

Wall Balls (20/14)
Perform 15 KB Swings (53/35) between each set

Reps do not have to be unbroken.  Continue on through 40…45.. and so forth.

Rx’d + (70/53)

Rest 3 minutes…

For time:

1200 M Run (2 x 600)

“Learn to smile at every situation.  See it as an opportunity to prove your strength and ability.”~Joe Brown

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Wednesday 5.18.16

Posted on 17. May, 2016 by in WOD2


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


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


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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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906

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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