WOD

Sunday 1.11.15

Posted on 10. Jan, 2015 by in WOD2

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Rest Day

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Saturday 1.10.15

Posted on 09. Jan, 2015 by in WOD2

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10-8-6-4-2 reps for time of the following:

Left Arm KB Snatches
Left Arm KB Thrusters
Left Arm KB Swings
Right Arm KB Snatches
Right Arm KB Thrusters
Right Arm KB Swings

1) Every minute on the minute for 12 minutes:

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

Confessions Of A Middle-Aged CrossFit Newbie

Activating Your Psoas-CrossFit Invictus

Releasing the Psoas-CrossFit Invictus

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”~Pope Paul VI

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Friday 1.9.15

Posted on 08. Jan, 2015 by in WOD2

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

1-2-3-4-5-5-4-3-2 reps of:

Bench Press reps (bodyweight/.75% bodyweight)

Power Cleans (bodyweight/.75% bodyweight)

Rx’d + (225/135)

1) For time:

Row 1k

Compare to 5.15.14

10 Things The Best Athletes Do (That You Don’t)

“It’s not the hours you put in it’s what you put in the hours.”

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Thursday 1.8.15

Posted on 07. Jan, 2015 by in WOD2

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Complete the following by alternating between the two movements for time:

50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Box Jumps (24/20)

Compare to 4.28.14

1) 5 rounds not for time of:

12 Double KB Walking Lunges (front rack)

Catching Kayla….Why Do I Run?-Video

“You can’t live a perfect day without doing something for someone who will never be able to repay you.”~John Wooden

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Wednesday 1.7.15

Posted on 06. Jan, 2015 by in WOD2

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

1 Deadlift
3 Rope Climbs
20 Ab Mat Sit Ups
40 Double Unders

6 Types of People Who Can Definitely Benefit From Starting CrossFit

Since July of 2010, our family has extended into a community of friends that have become part of our everyday life.  Day in and day out we see each other and not only endure the commonality of working out together, but a bond of friendship that is so amazing and we are deeply grateful for each of you.  You have added so much not only our gym as a facility, but to fact that we have such an awesome community at CrossFit Murphy.  Thank you so much for all that you do.  We love each of you and are very grateful for everything you do.~Erik, Allison, Ty, Cole, and Emma Laney

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Tuesday 1.6.15

Posted on 05. Jan, 2015 by in WOD2

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With a continuously running clock, do one Pull Up and one Push Jerk (135/95) the first minute, two Pull Ups and two Push Jerks (135/95) the second minute, three Pull Ups and three Push Jerks (135/95) the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Rx’d + (165/110)

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments.  Their sum is your score.

1) 4 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
Max reps Strict/Weighted Bar Dips
(rest as needed between sets)

 Sweet. Simple. Paleo. Zone

The Only Article on Resolutions You Need

Schedule Change:

There will be a lunch time WOD on Fridays only. 

“Every day is a new beginning.  Treat it that way.  Stay away from what might have been, and look at what can be.”~Marsha Petrie Sue

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Monday 1.5.15

Posted on 04. Jan, 2015 by in WOD2

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

5 Hang Squat Cleans (135/95)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

3 Hang Squat Cleans (155/105)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

1 Hang Squat Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

1) Front Squat (find 1 rep max)

2015 Spring Clean Nutrition Challenge

 “I don’t know what the future holds, but I do know WHO holds the future.”

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Sunday 1.4.15

Posted on 03. Jan, 2015 by in WOD2

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Rest Day

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Saturday 1.3.15

Posted on 02. Jan, 2015 by in WOD2

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5 rounds for time of:

200 M Run
10 Handstand Push Ups
2 Rope Climbs
10 Axle Bar Deadlifts (225/155)

1) Every minute on the minute for 10 minutes:

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

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”

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Friday 1.2.15

Posted on 01. Jan, 2015 by in WOD2

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As many rounds and reps as possible in 12 minutes of:

50 Wall Balls (20/14)
100 Double Unders
25 Power Snatches (115/80)
100 Double Unders
50 Wall Balls (20/14)
15  Muscle Ups

Rx’d + (135/95)

1) Every minute on the minute for 10 minutes:

2 Snatches (reset between each rep)

The “Spring Clean” Nutrition Challenge begins Monday, January 5th.  Teams of 3 sign up at gym.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where you treasure is, there you heart will be also.~Matthew 6:19-21

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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!!

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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
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