WOD

Wednesday 10.1.14

Posted on 30. Sep, 2014 by in WOD2

4 rounds for time of:

600 M Run
200 M Farmer’s Carry

1) Tabata 6 x 20 x 10

KB Ab Twists
Ab Mat Sit Ups
Hollow Isometric Hold

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Move, Lift, and Sprint!

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Schedule Change:

Effective October 1st, the Lunchtime Express Session will move to Thursday’s and Friday’s only. 

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

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Tuesday 9.30.14

Posted on 29. Sep, 2014 by in WOD2

Complete as many reps as possible in 7 minutes of the following ascending ladder rep scheme of:

2 Deadlifts (225/155)
2 Strict Handstand Push Ups
4 Deadlifts (225/155)
4 Strict Handstand Push Ups
6 Deadlifts (225/155)
6 Strict Handstand Push Ups

Continue on through 8/8…10/10…12/12 and so forth.

Rest 3 minutes…

Complete as many reps as possible in 7 minutes of the following ascending ladder rep scheme of:

2 Power Cleans (155/105)
2 Strict Ring Dips
4 Power Cleans (155/105)
4 Strict Ring Dips
6 Power Cleans (155/105)
6 Strict Ring Dips

Continue on through 8/8…10/10…12/12 and so forth.

1) Close Grip Bench Press 5 x 7

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“Start where you are. Use what you have. Do what you can.”~Arthur Ashe

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Monday 9.29.14

Posted on 28. Sep, 2014 by in WOD2

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

21-15-9 reps of:

Thrusters (95/65)
Pull Ups

Compare to 11.11.13

1) Front Squat (work to heavy 5)

“You want me to do something… tell me I can’t do it.”~Maya Angelou

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Sunday 9.28.14

Posted on 27. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.27.14

Posted on 26. Sep, 2014 by in WOD2

Teams of 2 each complete the following for time:

30-20-10 reps of:

Push Presses (115/80)
KB Swings (70/53)
Box Jumps (24/20)
Burpees
Row (cals)

Each partner will complete there set while the other partner rest.

1) As many Turkish Get Ups as possible in 8 minutes

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Mobility Clinic today,  Saturday, September 27th at 10:15am with Dustin Hall. This class will focus on the shoulder mobility. This will be a free class.

“Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has.”~Margaret Meade

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Friday 9.26.14

Posted on 25. Sep, 2014 by in WOD2

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

5 Power Snatches (135/95)
10 Toes to Bar
15 Wall Balls (20/14)
200 M Run

Rx’d + (155/105)

“It is better to be hated for what you are than to be loved for something you are not.”~Andre Gide

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Thursday 9.25.14

Posted on 24. Sep, 2014 by in WOD2

2 rounds each for time of:

Row 1k
Rest 10 minutes

Compare to 11.8.12

1) Bench Press 3-5-7-5-3

2) 3 rounds not for time of:

Max reps Plyo Push Ups (unbroken)
Rest 1 minute…
1 minute for max reps Supine Medicine Balls Throws (20)

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That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties.  For when I am weak, then I am strong.~2 Corinthians 12:10

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Wednesday 9.24.14

Posted on 23. Sep, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Chest to Bar Pull Ups
7 Burpees
7 Hang Power Clean and Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Burpees..Partners 1 performs 7 Hang Power Clean and Jerks (1 round complete).

1) Clean (work to heavy double)

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Mobility Clinic this Saturday, September 27th at 10:15am with Dustin Hall. This class will focus on the press.  This will be a free class.

“The man who has done his level best, and who is conscious that he has done his best, is a success, even though the world may write him down as a failure.”~B.C. Forbes

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Tuesday 9.23.14

Posted on 22. Sep, 2014 by in WOD2

3 rounds for time of:

400 M Run
15 Front Squats (135/95)
50 Double Unders

Rx’d + (185/125)

1) Back Squat (find a 10 rep max)

Compare loads to HERE

“If your workout isn’t hard enough, you are going hard enough during your workout.”

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Monday 9.22.14

Posted on 21. Sep, 2014 by in WOD2

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

6 Strict Handstand Push Ups
9 Deadlifts (225/155)
12 Box Jump on and Overs (24/20)

1) 3 rounds not for time of:

12 DB Shoulder Presses
20 Banded Good Mornings

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

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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