WOD

Monday 8.26.14

Posted on 25. Aug, 2014 by in WOD2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Power Snatches (115/80)
Burpees

Rx’d + (135/95)

1) 3 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

It is useless for you to work so hard from early morning until late at night, anxiously working for food to eat; for God gives rest to his loved ones.~Psalm 127:2

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Sunday 8.24.14

Posted on 23. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.23.14

Posted on 22. Aug, 2014 by in WOD2

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

3 Stadium Runs (MHS)
12 KB Swings

1) Every minute on the minute for 8 minutes complete:

4 Power Cleans (135.95)
4 Push Jerks (135/95)

Rx’d + (185/125)

“Striving for excellence motivates you; striving for perfection is demoralizing.”~Harriet Braiker

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Friday 8.22.14

Posted on 21. Aug, 2014 by in WOD2

10 rounds of:

Every minute on the minute complete:

Minute 1-5 Pull Ups/10 Push Ups
Minute 2-40 Double Unders

Rx’d +

Minute 1-7 Chest to Bar Pull Ups/14 Push Ups
Minute 2-50 Double Unders

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

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Thursday 8.21.14

Posted on 20. Aug, 2014 by in WOD2

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

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

1) Deadlift 3 x 3 (3 working sets)

2) As many rounds and reps as possible alternating with a partner in 7 minutes of:

5-10 Toes to Bar

Rogue Fitness at the CrossFit Games-Video

“Don’t wish it were easier, wish you were better.”~Jim Rohn

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Wednesday 8.20.14

Posted on 19. Aug, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Think It Is All About Strength..Try Some Mobility…Dmitry Klokov Warm up-Video

Front Squat Development with Pat Sherwood-Video

“Follow your passion, and success will follow you.”~Terri Guillemets

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Tuesday 8.19.14

Posted on 18. Aug, 2014 by in WOD2

5 rounds for time of:

5 Muscle Ups
10 Front Squats (165/110)

Rx’d + (205/140)

1) 5 rounds not for time of:

12 Double KB Walking Lunges (front rack)
12 GHD Sit Ups

Variance in Programming-CrossFit Invictus

“You can’t live a perfect day without doing something for someone who will never be able to repay you.”~John Wooden

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Monday 8.18.14

Posted on 17. Aug, 2014 by in WOD2

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 15 minutes of:

5 Power Snatches
7 Burpees

1) 4 rounds of:

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

Compare to HERE

Chris Spealler-Legendary-Video

Schedule:

With school and volleyball games starting soon, CrossFit Kids will be moving back to Mondays and Wednesdays beginning today at the same times.

“How am I going to live today in order to create the tomorrow I’m committed to?”~Anthony Robbins

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Sunday 8.17.14

Posted on 16. Aug, 2014 by in WOD2

Rest Day

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Saturday 8.16.14

Posted on 15. Aug, 2014 by in WOD2

3 rounds for time of:

Row 500 M
12 Deadlifts (bodyweight)
21 Box Jumps (20)

Rx’d +

Row 500 M
12 Deadlifts (225/155)
21 Box Jumps (20)

Compare to 10.5.13

1) 3 x 20 Banded Good Mornings

2) Devote 10 minutes to one skill

“Our lives are not determined by what happened to us, but how we react to what happens, not by what life brings us but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.”

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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.

Recurring Events

Upcoming Events

Crossfit Journal Sample
CrossFit Gymnastics
Mobility WOD
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