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WOD

Friday 8.26.16

Posted on 25. Aug, 2016 by in WOD2

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Complete the following:

Starting at 0:00 minutes:

3 rounds for time of:

15 Overhead Squats (135/95)
12 Ring Dips

Starting at 10 minutes:

3 rounds for time of:

5 Power Snatches (135/95)
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Starting at 21 minutes:

2 rounds for time of:

600 M Run
20 KB Swings

“There is an ongoing battle between conscience and self-interest in which, at some point, we have to take sides.~Robert Brault”

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Thursday 8.25.16

Posted on 24. Aug, 2016 by in WOD2

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Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max  Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes

Compare to HERE

“Do less better.”

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Wednesday 8.24.16

Posted on 23. Aug, 2016 by in WOD2

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As many rounds and reps as possible in 11 minutes of:

7 Toes to Bar
11 Burpee Box Jumps (24/20)
15 Push Jerks (135/95)

1) 4 rounds not for time of:

100 M Farmer’s Carry (AHAP)
10 Shoulder Presses (from rack)
60 Second Plank Hold

“Dealing with people is probably the biggest problem you face, especially if you are in business.  Yes, and that is also true if you are a housewife, architect or engineer.”~Dale Carnegie

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Tuesday 8.23.16

Posted on 22. Aug, 2016 by in WOD2

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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 HERE

“Hire character.  Train skill.”~Peter Schutz

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Monday 8.22.16

Posted on 21. Aug, 2016 by in WOD2

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3 rounds for time of:

600 M Run
30 KB Swings (53/35)
30 Thrusters (75/55)

1) 4 rounds not for time of:

16 KB Front Rack Walking Lunges (8 each)

“Successful people are always looking for opportunities to help others.  Unsuccessful people are always asking “What’s in it for me?”~Brian Tracy

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Sunday 8.21.16

Posted on 20. Aug, 2016 by in WOD2

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Rest Day

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Saturday 8.20.16

Posted on 19. Aug, 2016 by in WOD2

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Every minute on the minute for 10 minutes of:

2 Back Squats
Max reps Push Ups (deload) in the remainder of the minute

Post load and total push ups to comments.

1) Every minute on the minute for 14 minutes complete:

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

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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Friday 8.19.16

Posted on 18. Aug, 2016 by in WOD2

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For time:

30 Toes to Bar
100 Double Unders

30 Power Clean and Jerks (135/95)
20 Toes to Bar
75 Double Unders

20 Power Clean and Jerks (155/105)
10 Toes to Bar
50 Double Unders

10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Signs you may be a CrossFitter…

1. You tell a woman after the workout, “You’re a beast!” and she wholeheartly says “Thank you!”
2. The first 5 sites your computer screen has on it each morning after you boot it up are CrossFit sites.
3. Your shins have more scrapes and bruises than a twelve year old boy.
4. You know better than to say, “That looks easy.”
5. You’ve spent HOURS watching videos of other people working out (who does that?)
6. CrossFit t-shirts dominate your wardrobe.
7. When you travel, your first concern is if there is a local affiliate close by.
8. You must workout with loud music that annoys everyone that goes in the Movie store and Dollar Tree but never hear a word of it.
9. You don’t bite your nails, you pick your callouses.
10. You talk about WODS,
11. You consider other CrossFitter’s family.
12. Refresh is your favorite button after 9pm.
13. Finding an opportunity to workout takes priority in your schedule.
14. There are days you have to talk yourself OUT of going to the gym because it’s a rest day and that means you are suppose to rest, right?  You are confused at this and ask your coach if you can still go for a run.  When they tell you rest means rest, still confused, you ask if that means you should do nothing or could you do…?
15. You shave your hands.
16. Almond butter is nature’s sweet nectar.
17. You think in blocks not calories.
18. You don’t remember what it is like to have mirrors in your gym.
19. You start worrying about whether or not you have done enough squats this week .
20. Someone stares at you with a “you’re craaaaaazzzzzyyy” look after you describe your workout.
21. You find yourself bragging to people how sore you are.
22. You talk about being “broke down” and your fellow CrossFitters know your car is fine.
23. You have priced a kettlebell online.
24. Memories of doing preacher curls in front of a mirror in your old gym leave you feeling uneasy and embarrassed.
25. Your clothes are too tight in the the thighs and too loose in the waist.
26.  Snatches, Thrusters, and Clean and Jerks, and know that none of these have anything to do with anything inappropriate.

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Thursday 8.18.16

Posted on 17. Aug, 2016 by in WOD2

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Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to HERE

“Good manners are made up of petty sacrifices.”~Ralph Waldo Emerson

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Wednesday 8.17.16

Posted on 16. Aug, 2016 by in WOD2

C J

2 rounds of:

As many rounds and reps as possible in 6 minutes of:

6 Power Snatches (95/65)
6 Overhead Squats (95/65)
6 Box Jump on and Overs (24/20)
Rest 2 minutes between rounds

Compare to HERE

“If you observe a really happy man you will find him building a boat, writing a symphony, educating his son, growing double dahlias in his garden, or looking for dinosaur eggs in the Gobi desert.  He will not be searching for happiness as if it were a collar button that has rolled under the radiator.  He will not be striving for it as a goal in itself.  He will have become aware that he is happy in the course of living life twenty-four crowded hours of the day.”~W. Beran Wolfe

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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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