Monthly Archives: July 2012

Saturday 7-21-12

Posted on July 21, 2012 by murray_sd

High hang squat snatch 10×2 every 30 seconds @ 115 Hang squat clean 10×2 every 30 seconds @155 In teams of 2, complete the following, both carry: “DECK OF CARDS” Diamonds = Sit-ups Hearts = Double-unders(modify x 5 singles) Spades … Continue reading →

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Friday 7-20-12

Posted on July 20, 2012 by murray_sd

Every 20-30 seconds: Squat 10×2 @ 65% 1 RM – 205 math was wrong should have used 240 Deadlift on a plate, 10x 2 @ 60% 1RM – 265 Then: Tabata banded run 50 box step ups, 20″ with 2 … Continue reading →

Posted in Crossfit, DEADLIFT, SQUAT | Tagged | Leave a comment

Wednesday 7-18-12

Posted on July 18, 2012 by murray_sd

Close grip bench press 5 reps heavy 205 5 sets max rep bent over row, 95 lbs 42, 33, 27, 23, 26 Tabata double unders 10 rounds 10 rounds 40 seconds work, 20 seconds rest- row for distance 2033 m

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Tuesday 7-17-12

Posted on July 17, 2012 by murray_sd

3 rounds for time of: 8 split snatch, 115 lbs 7 bar muscle ups 400 m run 14:29 with 12 bar M/U and 9 jumping bar M/U Max distance handstand walk- 30 ft Max height box jump- 45.5 in.

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Monday 7-16-12

Posted on July 16, 2012 by murray_sd

Back squat 2-2-2-2-2 265 295 295 295 295 50 KB snatch, 53 lbs Run 800 m 50 KB swings, 53bs 9:15

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Friday 7-13-12

Posted on July 13, 2012 by murray_sd

5 rounds for time of: 3 handstand pushups 5 deadlift, 275 lbs 35 double unders 6:07 Rest 5 minutes then 3 rounds for time of: 3 muscle ups 5 power clean and jerks, 155 lbs 3 pullovers 5 clean and … Continue reading →

Posted in CLEAN, Crossfit, DEADLIFT, DOUBLE UNDERS, Hanstand pushups, JERK, MUSCLE UPS, Rope climbs, WOD | Tagged | Leave a comment

Thursday 7-12-12

Posted on July 12, 2012 by murray_sd

“Kelly” 5 (five) rounds for time of: Run 400 meters 30 wall balls 30 box jumps, 24″ 33:46

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Wednesday 7-11-12

Posted on July 11, 2012 by murray_sd

4 sets of 5 push press 155 185 185(f) x3 155 5×5 weighted dips 20 35 53 53 53 4 rounds for time: 4 muscle ups 10 GHD wall ball situps, 6 lb ball 25 squats 8:41

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Tuesday 7-10-12

Posted on July 10, 2012 by murray_sd

On the minute for 10 minutes: 40 yard shuttle runs then: 1 rep max weighted pull-up(7 minute time limit) 115 lbs then: 5 rounds for time of: 7 KB Push Jerks(each arm), 70 lb KB 30 Double-unders 8:03

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Monday 7-9-12

Posted on July 9, 2012 by murray_sd

10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 155 lbs Pullups Double unders x 3 9:16 Deficit deadlift 3 rep max (standing on 45s) 225 275 315 365

Posted in Crossfit, DEADLIFT, DOUBLE UNDERS, PULLUPS, WOD | Tagged , , , | Leave a comment