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WOD

Monday 6.13.16

Posted on 12. Jun, 2016 by in WOD2

get it done

DT

5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Rx’d + (185/125)

Compare to 4.14.14

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows
Max reps Strict Ring Dips

“From the errors of others, a wise man corrects his own.”~Syrus

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Sunday 6.12.16

Posted on 12. Jun, 2016 by in WOD2

Self Defense Class with Gunny

Rest Day

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Saturday 6.11.16

Posted on 10. Jun, 2016 by in WOD2

DSC_0801

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

-120′ Sled Pull
-60′ KB Lunge Walk
-60′ Keg Carry
Row 200 M

1) Every minute on the minute for 12 minutes:

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

-Self Defense Class today, 10:00-1:00 with Gunny Chapman.

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life.  I have envied a great many people who led difficult lives and led them well.”~Theodore Roosevelt 

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Friday 6.10.16

Posted on 09. Jun, 2016 by in WOD2

DSC_0810

“Deck of Cards”

Diamonds-200 M Run
Spades-Power Snatches (115/80)
Hearts-Box Jump on and Overs
Clubs-True Push Ups x 2

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

Rx’d +

Diamonds-200 M Run
Spades-Unbroken Power Snatches (135/95)
Hearts-Box Jump on and Overs
Clubs-True Push Ups x 2

“Nobody’s a natural.  You work hard to get good and then work to get better.”~Paul Coffey

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Thursday 6.9.16

Posted on 08. Jun, 2016 by in WOD2

DSC_0821

3 rounds for time of:

600 M Run
12 Back Squats (225/155)
15 Toes to Bar
18 Burpees

-Self Defense Class this Saturday, June 11th 10:00-1:00 with Gunny Chapman.  This will be a free class.

“People love chopping wood.  In this activity one immediately sees results.”~Albert Einstein

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Wednesday 6.8.16

Posted on 07. Jun, 2016 by in WOD2

DSC_0839

For time:

Run 5k (Chophouse)

Compare to 8.12.15

-Self Defense Class this Saturday, June 11th 10:00-1:00 with Gunny Chapman.  This will be a free class.

-Please park only in the front parking lot on Mondays and Wednesdays so CrossFit Kids can utilize the back. 

Most people run a race to see who is fastest.  I run a race to see who has the most guts.”~Steve Prefontaine

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Tuesday 6.7.16

Posted on 06. Jun, 2016 by in WOD2

DSC_0837

10 rounds of:

Every minute on the minute complete:

Minute 1-7 Bench Press reps
Minute 2-15 KB Swings
Minute 3-50 Double Unders

-Self Defense Class this Saturday, June 11th 10:00-1:00 with Gunny Chapman.  This will be a free class.

“Eventually we all have to accept full and total responsibility for our actions, everything we have done, and have not done.”

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Monday 6.6.16

Posted on 05. Jun, 2016 by in WOD2

DSC_0806

As many reps as possible in 5 minutes of:

1 Squat Clean and Jerk (165/110)

Compare to 4.8.11 or 9.19.11

1) 5 rounds not for time of:

5 Front Squats (climbing)
3 Strict Muscle Ups

-Self Defense Class this Saturday, June 11th 10:00-1:00 with Gunny Chapman.  This will be a free class.

There are different kinds of gifts, but the same Spirit distributes them.  There are different kinds of service, but the same Lord.  There are different kinds of working, but in all of them and in everyone it is the same God at work.  Now to each one the manifestation of the Spirit is given for the common good.~1 Corinthians 12:4-7

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Sunday 6.5.16

Posted on 05. Jun, 2016 by in WOD2

DSC_0822

Rest Day

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Saturday 6.4.16

Posted on 03. Jun, 2016 by in WOD2

DSC_0816

Complete each of the following with a 4 minute running clock:

400 M Run
Row for Max Cals in the time remaining
Rest 1 minute…

400 M Run
Max Handstand Push Ups in the time remaining
Rest 1 minute…

400 M Run
Max DB One Arm Snatches (70/50 alternating) in the time remaining

1) Every minute on the minute for 12 minutes:

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

“Do not complain about things in your life you permit to happen.”

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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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