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Saturday 4.30.16

Posted on 29. Apr, 2016 by in WOD2


5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds. 

Post reps for both exercises in all rounds.

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

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

“Success is not final, failure is not fatal: it is the courage to continue that counts.”~Winston Churchill

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Friday 4.29.16

Posted on 28. Apr, 2016 by in WOD2


5 rounds for time of:

21 Wall Balls (20/14)
14 Toes to Bar
7 Power Snatches (135/95)

“Beware the fury of a patient man. “~John Dryden

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Thursday 4.28.16

Posted on 27. Apr, 2016 by in WOD2


Teams of 2 complete as many rounds and reps as possible alternating in 17 minutes of:

12 Burpees
200 M Run
12 Deadlifts (225/155)

Partners will alternate movements to complete each round. Partner 1 performs 12 Burpees…Partner 2 performs 200 M Run..Partners 1 performs 12 Deadlifts (1 round complete).

The Road To The Games-Video

“It is all about effort, not performance.”

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Wednesday 4.27.16

Posted on 26. Apr, 2016 by in WOD2


3 rounds of:

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

14 KB Swings (53/35)
11 Push Presses (95/65)
Box Jumps (24/20)
Rest 2 minutes between cycles

Rx’d + (115/80…70/53)

1) Every minute on the minute for 7 minutes of:

Max reps True Push Ups
Rest the remainder of the minute upon failure

“None are so empty as those who are full of themselves.”~Benjamin Whichcote

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Tuesday 4.26.16

Posted on 25. Apr, 2016 by in WOD2


For time:

200 M Run
5 Back Squats (185/125 from rack)
400 M Run
10 Back Squats
600 M Run (1 lap around complex)
15 Back Squats
800 M Run (MMS)
20 Back Squats

Rx’d + (225/135 no rack)

Compare to HERE

1) 4 rounds not for time of:

16 KB Front Rack Walking Lunges (8 each)

“None are so blind as those who will not see.”

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Monday 4.25.16

Posted on 24. Apr, 2016 by in WOD2


“Master Games Qualifier 3”

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

55 Double Unders
15 Chest to Bar Pull Ups
5 Hang Power Cleans (155/105)

View workout details HERE

1) Complete 1 Hang Clean every 20 seconds for 8 minutes

Congratulations to Keith Wood on his performance on the CrossFit Games Master’s Qualifier Workouts thus far.  One more day!!

Congratulations to Shawn, Penny, Jenni, and Flip on their win at River Ruckus today in Asheville!!

“Motivation is when your dreams put on work clothes.”

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Sunday 4.24.16

Posted on 23. Apr, 2016 by in WOD2

For the Win!!!

Rest Day

Congratulations to Brian King and Joe Mariano on their 1st Place finish at the Top Squatch 2016 at CrossFit Bema!!

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Saturday 4.23.16

Posted on 22. Apr, 2016 by in WOD2


3 rounds for time of:

20 Deadlifts (225/155)
40 Wall Balls (20/14)

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

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

“Nature does not hurry, yet everything is accomplished.”~Lao Tzu

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Friday 4.22.16

Posted on 21. Apr, 2016 by in WOD2


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

12 Box Jumps (24/20)
9 Push Jerks (115/75)
6 Burpees

Rx’d + (135/95)

Compare to HERE

1) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

“Some of the world’s greatest feats were accomplished by people not smart enough to know they were impossible.”~Doug Larson

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Thursday 4.21.16

Posted on 20. Apr, 2016 by in WOD2


20 rounds of:

Every minute on the minute complete:

1 Snatch
2 Overhead Squats

1) 4 rounds not for time of:

16 Weighted Box Step Ups
Max Unbroken Double Unders

“The purpose of life is a life of purpose.”~Robert Byrne

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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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