WOD

Wednesday 6.11.14

Posted on 10. Jun, 2014 by in WOD2

Max reps in 2 minutes each of:

Shoulder To Overhead (135/95)
Burpees
Wall Balls (20/14)

DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Shoulder To Overhead (135/95)
Burpees
Wall Balls (20/14)

DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d+ Rest Day

Schedule:

There will be no Teens class this Thursday, June 12th.  Teens are welcome to come into our regular classes on this day.

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”~Bruce Lee

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Tuesday 6.10.14

Posted on 09. Jun, 2014 by in WOD2

“Nancy”

5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to 1.10.14

1) Overhead Squat (work to heavy 10)

“Live your life that the fear of death can never enter your heart. Trouble no one about his religion. Respect others in their views and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and of service to your people. Prepare a noble death song for the day when you go over the great divide. Always give a word or sign of salute when meeting or passing a friend, or even a stranger, if in a lonely place. Show respect to all people, but grovel to none. When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself. Touch not the poisonous firewater that makes wise ones turn to fools and robs their spirit of its vision. When your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song, and die like a hero going home.”~Tecumseh

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Monday 6.9.14

Posted on 08. Jun, 2014 by in WOD2

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups

Continue on through 4/4…5/5…6/6 and so forth.

Compare to 3.8.14

1) Deadlift 3 x 3 (must reset between each rep)

Unless you change how you are,you will always have what you’ve got.”~Jim Rohn

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Sunday 6.8.14

Posted on 08. Jun, 2014 by in WOD2

Rest Day

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Saturday 6.7.14

Posted on 06. Jun, 2014 by in WOD2

Teams of 3 complete the following for time:

21 Prowler Sprints 25 M
150 Wall Balls (20/14)
100 Toes to Bar
150 Wall Balls (20/14)
21 Prowler Sprints 25 M

1) Back Squat 3 x 5

“You know you are truly dedicated to something when you lie about being hurt so no one will make you stop.”~Author unknown

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Friday 6.6.14

Posted on 05. Jun, 2014 by in WOD2

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (135/95)
2 Power Clean and Jerks (135/95)
3 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (135/95)
5 Power Clean and Jerks (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (155/105)
2 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean and Jerk (185/125)

Rx’d + (155/105..185/125..225/155)

Post total reps as a team and loads to comments.

Reps do not have to be unbroken but the reps must be completed before partner can begin. For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps….partner B performs 2 reps…and so forth as you rotate through rep scheme. Begin rep scheme again after completion of round one.

1) Bench Press 5 x 5

2) Deficit Push Ups 5 x Max reps (slow and controlled)

The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Thursday 6.5.14

Posted on 04. Jun, 2014 by in WOD2

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

50 Double Unders
12 KB Lunges (alternating)

Rx’d + Rest Day

CrossFit Trainer Kelly Starrett: Master of Motion-60 Minutes Sports-Video

The Field Narrows: A Regional Recap

“There are no shortcuts to any place worth going.”~Beverly Sills

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Wednesday 6.4.14

Posted on 03. Jun, 2014 by in WOD2

4 rounds each for time of:

Every 5 minutes complete:

600 M Run (1 lap around complex)
6 Power Snatches

Rx’d + Every 4 minutes x 5 rounds

1) 5 x 2 Hang Snatch (must reset between each rep)

External Rotation And The Shoulder: A Match Made In Heaven-CrossFit Invictus

“Go confidently in the direction of your dreams. Live the life you have imagined.”~Henry David Thoreau

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Tuesday 6.3.14

Posted on 02. Jun, 2014 by in WOD2

3 rounds for time of:

10 Burpee Bar Muscle Ups
15 Box Jumps (30/24)
20 Push Presses (115/80)

Rx’d + (155/105)

1) 3 rounds not for time of:

Max reps Supine Bar Rows (20)
15 Evil Wheels
20 GHD Sit Ups

“Don’t be afraid to fail. Every success comes from a willingness to fail. Fear can paralyze. If you have no fear, you will push yourself harder.”

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Monday 6.2.14

Posted on 01. Jun, 2014 by in WOD2

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

5 Hang Squat Cleans (135/95)
10 Push Ups
Rest 2 minutes

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

3 Hang Squat Cleans (155/105)
10 Push Ups
Rest 2 minutes

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

1 Hang Squat Clean (185/125)
10 Push Ups

Rx’d + (185/125…205/140…225/155)

1) 6 x Sprint 5-10-5 Yard Shuttle (rest 45 seconds between each shuttle)

View Archived Footage Of Regionals Week 4-Video

“The most important thing about goals is having one.”~ Geoffry Abert

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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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