WOD

Wednesday 5.13.15

Posted on 12. May, 2015 by in WOD2

DSC_0094

30-20-10 reps for time of:

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

Compare to 6.18.13

1) Back Squat (find 5 rep max)

“You don’t concentrate on risks.  You concentrate on results.  No risk is too great to prevent the necessary job from getting done.”~Chuck Yeager

Post your Comment (18)

Tuesday 5.12.15

Posted on 11. May, 2015 by in WOD2

DSC_0118

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

200 M Run
10 Deadlifts (225/155)
25 Ab Mat Sit Ups

CrossFit’s Greg Glassman on CBS 60 Minutes-Video

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”~Dr. Seuss

Post your Comment (19)

Monday 5.11.15

Posted on 10. May, 2015 by in WOD2

DSC_0101

5 rounds for time of:

10 Power Cleans (135/95)
10 Burpees

Compare to 7.15.14

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

7 Supine Bar Rows (20)
7 Push Ups

“As long as habit and routine dictate the pattern of living, new dimensions of the soul will not emerge.”~Henry Van Dyke

Post your Comment (21)

Sunday 5.10.15

Posted on 10. May, 2015 by in WOD2

DSC_0653

Happy Mother’s Day!!!

Rest Day

Post Your Comment (1)

Saturday 5.9.15

Posted on 08. May, 2015 by in WOD2

Hopper

For time:

600 M Run
21 Back Squats (bodyweight/.75 bodyweight)
600 M Run
15 Back Squats (bodyweight/.75 bodyweight)
600 M Run
9 Back Squats (bodyweight/.75 bodyweight)

Rx’d + (225/155)

1) 4 round not for time of:

7 Strict Chin Ups
10 Overhead Walking Lunges (45/25)

“Best friends don’t necessarily have to talk every day. They don’t even need to talk for weeks. But when they do, it’s like they never stopped talking.”

Post your Comment (2)

Friday 5.8.15

Posted on 07. May, 2015 by in WOD2

img10039

Teams of 2 complete as many rounds and reps as possible alternating in 12 minutes of:

7 Handstand Push Ups
7 Hang Power Clean and Jerks (115/80)
30 Double Unders

Partners will alternate movements to complete each round. Partner 1 performs 7 Handstand Push Ups…Partner 2 performs 7 Hand Power Clean and Jerks..Partners 1 performs 30 Double Unders (1 round complete).

Rx’d + (135/95)

1) DB Bench Press 4 x 15

“Work and play are words used to describe the same thing under differing conditions.”~Mark Twain

Post your Comment (3)

Thursday 5.7.15

Posted on 06. May, 2015 by in WOD2

11159504_10206891524105620_602089749177226508_n

Complete the following every 2 minutes for 20 minutes:

3 Muscle Ups (ring or bar)
5 Power Snatches
7 Burpees

Post loads to comments.

Rx’d + Squat Snatches

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.”~Paulo Coelho

Post your Comment (0)

Wednesday 5.6.15

Posted on 05. May, 2015 by in WOD2

DSC_0024

“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)
Rest 1 minute

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.2.14

Why “Fight Gone Bad”-Video

“Spring shows what God can do with a drab and dirty world.”~Virgil A. Kraft

Post your Comment (21)

Tuesday 5.5.15

Posted on 04. May, 2015 by in WOD2

DSC_0072

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

Power Cleans (155/105)
Pull Ups

1) Complete 1 Power Clean every 30 seconds for 8 minutes

2) 4 x 10 GHD Sit Ups

“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.”

Post your Comment (18)

Monday 5.4.14

Posted on 03. May, 2015 by in WOD2

DSC_2641

For time:

25 KB Swings (53/35)
25 KB Goblet Squat (53/35)
800 M Run (MMS)
25 KB Swings (53/35)
25 KB Goblet Squat (53/35)
800 M Run (MMS)
25 KB Swings (53/35)
25 KB Goblet Squat (53/35)

1) Back Squat (find 7 rep max)

Compare and add load to 4.15.15

Friends listen to what you say.  Best friends listen to what you don’t say.”

Post your Comment (17)
Page 9 of 132« First...7891011...203040...Last »

Get Started

A new Foundations class will begin every month. Classes will run Monday, Tuesday, and Thursday for two weeks. Contact crossfitmurphy@gmail.com to sign up!!

Contact Us

CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com

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.
Crossfit Journal Sample
Mobility WOD
скачать справочник телефонов уральска cell phone monitoring software 3250 sms spy pro 4pda Мнение сбоку Геймер sitemap