WOD

Saturday 7.4.15

Posted on 03. Jul, 2015 by in WOD2

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Happy 4th of July!!

CrossFit Murphy will be closed today.

“How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!”~Thomas Jefferson

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Friday 7.3.15

Posted on 02. Jul, 2015 by in WOD2

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3 rounds for time of:

300 M Shuttle (200 + 100)
21 KB Swings (53/35)
18 Thrusters (95/65)
15 Burpees
12 Ring Dips

Rx’d + (115/80…70/53)

CrossFit Murphy will be closed Saturday, July 4th.

“Character cannot be developed in ease and quiet.  Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”~Helen Keller

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Thursday 7.2.15

Posted on 01. Jul, 2015 by in WOD2

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15-12-9-12-15 reps for time of:

Deadlifts (185/125)
Box Jumps (24/20)
Knees to Elbows

Rx’d (225/155)

1) For time:

Row 1k

Compare to 1.9.15

Fat Is Back

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees. “Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

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Wednesday 7.1.15

Posted on 30. Jun, 2015 by in WOD2

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Teams of 2 complete the following:

Starting at 0:00 minutes:

60 Power Cleans (185/125)

Rx’d + (225/155)

Starting at 10 minutes:

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

5 Pull Ups
10 Push Ups

Starting at 21 minutes:

As many rounds and reps as possible in 6 minutes of:

200 M Run

Only one person working at a time.

Compare to 12.24.14

CrossFit Murphy will be closed Saturday, July 4th.

“People that pay for things never complain. It’s the guy you give something to that you can’t please.”~Will Rogers

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Tuesday 6.30.15

Posted on 29. Jun, 2015 by in WOD2

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As many rounds and reps as possible in 11 minutes of:

10 Front Squats (135/95)
20 Ab Mat Sit Ups
30 Double Unders

Rx’d + (185/125)

1) Back Squat (work to heavy 7)

“If the only prayer you said in your whole life was, “thank you,” that would suffice.”~Meister Eckhart

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Monday 6.29.15

Posted on 28. Jun, 2015 by in WOD2

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2 rounds each for time of:

600 M Run
12 Burpees
12 Push Jerks (135/95)
600 M Run
Rest 3 minutes between rounds

Rx’d + (165/110)

Compare to 3.9.15

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Press
8-12 Strict/Weighted Bar Dips

CrossFit Murphy will be closed Saturday, July 4th.

“The only people with whom you should try to get even are those who have helped you.”~John E. Southard

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Sunday 6.28.15

Posted on 27. Jun, 2015 by in WOD2

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Rest Day

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Saturday 6.27.15

Posted on 26. Jun, 2015 by in WOD2

Matt, Jenny, and Greyson

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

3-6-9-12-15-18-21…reps of:

Wall Balls (20/14)
Box Jumps (24/20)

Continue on through 24…27…and so forth.

1) Every minute on the minute for 12 minutes:

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

Congratulations Matt and Jenny on the new birth of Greyson!!!

If we boast at all, we boast in the Lord.~2 Corinthians 10:17

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Friday 6.26.15

Posted on 25. Jun, 2015 by in WOD2

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3 rounds of:

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

400 M Run

Then…

As many rounds and reps as possible in the time remaining of:

7 Power Cleans (155/105)
7 Handstand Push Ups
Rest 1 minute

A new round begins every 8 minutes.

“It’s so hard when I have to, and so easy when I want to.”~Annie Gottlier

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Thursday 6.25.15

Posted on 24. Jun, 2015 by in WOD2

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20-15-10 reps for time of:

Power Snatches (95/65)
Bar Facing Burpees

1) Back Squat (work to heavy 5)

2) 4 rounds not for time of:

12 Overhead Walking Lunges (45/25)
30 Ab Mat Sit Ups

Compare to 6.4.15

“Striving for success without hard work is like trying to harvest where you haven’t planted”~David Bly

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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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