WOD

Sunday 3.8.15

Posted on 08. Mar, 2015 by in WOD2

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Rest Day

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Saturday 3.7.15

Posted on 06. Mar, 2015 by in WOD2

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“Linda”

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

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to 6.19.14

Now faith is being sure of what we hope for and certain of what we do not see.~Hebrews 11:1

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Friday 3.6.15

Posted on 05. Mar, 2015 by in WOD2

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CrossFit Games Open 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 minutes

2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

From 3:00-6:00 minutes

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

From 6:00-9:00 minutes

2 rounds of:

14 Overhead Squats (95/65)
14 Chest to Bar Pull Ups

Following same pattern until you fail to complete both rounds within the 3 minutes.

Compare to 3.7.14

View workout standards HERE

Watch Archived Footage Of 15.2

“You can do what you have to do, and sometimes you can do it even better than you think you can.”

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Thursday 3.5.15

Posted on 04. Mar, 2015 by in WOD2

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As many rounds and reps as possible in 11 minutes of the following rep scheme of:

1 Power Snatch (115/80)
20 Double Unders
2 Power Snatches (115/80)
20 Double Unders
3 Power Snatches (115/80)
20 Double Unders
4 Power Snatches (115/80)
20 Double Unders
5 Power Snatches (115/80)
20 Double Unders

Continue through 6/20…7/20…8/20 and so forth.

Rx’d + (135/95)

“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

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Wednesday 3.4.15

Posted on 03. Mar, 2015 by in WOD2

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Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to 8.13.13

1) Back Squat 5-4-3-2-1 (climbing)

2) Alternating Tabata 8 x 20 x 10

Ab Mat Sit Ups
Plank Hold

Urankar and Charron Win 15.1/15.1a-Video

“As each day comes to us refreshed and anew, so does my gratitude renew itself daily. The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.”~Terri Guillemets

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Tuesday 3.3.15

Posted on 02. Mar, 2015 by in WOD2

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25-20-15-10-5 reps for time of:

Burpees
KB Swings (53/35)

Box Jumps (24/20)

Rx’d + (70/53)

1) DB Bench Press 5 x 8-12 reps

2) Complete 50 Strict Ring Dips not for time

“As for accomplishments, I just did what I had to do as things came along.”~Eleanor Roosevelt

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Monday 3.2.15

Posted on 01. Mar, 2015 by in WOD2

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7 rounds of:

Every minute on the minute complete:

Minute 1-6 Power Clean and Jerks (155/105)
Minute 2-1 round of “Cindy”
Minute 3-200 M Run

Rx’d +

7 rounds of:

Minute 1-6 Power Clean and Jerks (185/125)
Minute 2-1 round of “Nate”
Minute 3-200 M Run

1) 3 x 1 Hang Clean + 3 Front Squats

Hiwassee Dam Girls: 18 Straight By Double Digits-Asheville Citizen Times

CrossFit Game Open Score must be submitted by 8:00pm EST today.

“Stubbornness does have its helpful features.  You always know what you are going to be thinking tomorrow.”~Glen Beaman

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Sunday 3.1.15

Posted on 28. Feb, 2015 by in WOD2

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Rest Day

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Saturday 2.28.15

Posted on 27. Feb, 2015 by in WOD2

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

5-10-15-20-25-30-35-reps of:

Wall Balls (20/14)
Perform 10 KB Swings (53/35) between each set

Reps do not have to be unbroken. Continue on through 40…45.. and so forth.

Rx’d + (70/53)

Rest 3 minutes…

For time:

Run 800 M (MMS)

Rx’d + (70/53)

1) Back Squat 5-5-5-5-5 (climbing)

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

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Friday 2.27.15

Posted on 26. Feb, 2015 by in WOD2

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CrossFit Games Open 15.1

As many rounds and reps as possible in 9 minutes of:

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

At the 9 minute mark complete:

CrossFit Games Open 15.1A

6 minutes to find a 1 rep max Clean and Jerk

Perform both workouts on a 15 minute clock.  Begin workout 15.1A immediately after finishing 15.1.

View standard HERE

Archived footage of Rich Froning and Matt Fraser on 15.1-Video

We will be on regular schedule today.

Not that we are sufficient of ourselves to think of anything as being from ourselves, but our sufficiency is from God.~2 Corinthians 3:5

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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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