Monthly Archives: September 2012

Saturday 9-29-12

Posted on September 29, 2012 by murray_sd

Warm-up: 1 Mile run, Burgener warm-up On the minute for 8 rounds: 1 Hang Power Snatch, 1 Overhead Squat (70%) 135 On the minute for 6 rounds: 1 Hang Power Clean, 1 Split Jerk (70%)185

Posted in CLEAN, JERK, Overhead squat, Snatch, WOD | Leave a comment

Friday 9-28-12

Posted on September 28, 2012 by murray_sd

WORKOUT OF THE DAY: Warm-up: 400M Run, 30 Seconds double-unders, 20 Back extensions X 2 Front Squat – 2 reps every 60 seconds X 10 @ 70%(195) Good mornings – 5 X 5 (135/95) 5 X 10 Jump over box(20) … Continue reading →

Posted in Crossfit, Front squat, MUSCLE UPS | Leave a comment

Wednesday 9-26-12

Posted on September 28, 2012 by murray_sd

WORKOUT OF THE DAY: Warm-up: Run 1 mile at a jog pace. At the halfway mark 10 Burpees, 30 Jumping Jacks In 15 minutes – 1 RM Split Jerk 245 PR 3×10 Seated Shoulder Press 65-95-105 3X Max reps Strict … Continue reading →

Posted in Crossfit, JERK, PRESS, PULLUPS, PUSHUPS, SQUAT, WOD | Leave a comment

Tuesday 9-25-12

Posted on September 25, 2012 by murray_sd

WORKOUT OF THE DAY: Warm-up: Stretch, Burgener warm-up, 2 rounds of: 20 Double-unders, 200M farmer carry 3 Rounds for time of: 6 Snatches (135) 10 Burpees 6:20 Rest, then: 4 Rounds for time of: 30 Unbroken Double-unders 21 KB Swings(70) … Continue reading →

Posted in Burpees, Crossfit, DOUBLE UNDERS, GHD, Kettlebell, Snatch, WOD | Leave a comment

Monday 9-24-12

Posted on September 24, 2012 by murray_sd

WORKOUT OF THE DAY: Warm-up: Stretch, Run 1 mile at a jog pace 30 Reverse Hypers or Back Extensions Back Squat: 8 @65%- 245 5 @70%-255 5 @ 75%-275 3 sets of 2 @80%-285 Turkish Get-up – 3 sets of … Continue reading →

Posted in Crossfit, Kettlebell, PISTOLS, PULLUPS, SQUAT, WOD | Leave a comment

Saturday 9-22-12

Posted on September 22, 2012 by murray_sd

Run 5k 24:40 PR

Posted in RUN | Leave a comment

Friday 9-21-12

Posted on September 22, 2012 by murray_sd

WORKOUT OF THE DAY: Warm-up: Row 500M, 20 banded good mornings, 20 back extensions, 20 reverse hypers, 20 Squats then: Pause Front Squats – Work up to a heavy weight for 2 reps and pause for 2 – 4 seconds … Continue reading →

Posted in Crossfit, DEADLIFT, Front squat, GHD, WOD | Leave a comment

Thursday 9-20-12

Posted on September 20, 2012 by murray_sd

Active recovery day 1 mile run at jog pace Mobilization and handstand work

Posted in Crossfit, RUN | Leave a comment

Wednesday 9-19-12

Posted on September 19, 2012 by murray_sd

Warm-up: 1 mile at a jog pace, grab a partner & do the junkyard dog. 7 sets of 2 reps through the progression. Push Press to Push Jerk to Split Jerk. Add weight each set. If you fail at the … Continue reading →

Posted in Crossfit, JERK, MUSCLE UPS, Push press, Rope climbs, RUN, Split jerk, WOD | Leave a comment

Tuesday 9-18-12

Posted on September 18, 2012 by murray_sd

WORKOUT OF THE DAY: Warm-up: Row 750M, 10 Diamond Push-ups, 10 KB Push Presses(each arm), 10 Dips #1 For time: 30-20-10 KB Swings(70/44) Power Cleans(135/95) 10:09 rest as needed, then #2 Start with your jump rope outside at the end … Continue reading →

Posted in CLEAN, Crossfit, DOUBLE UNDERS, Kettlebell, RUN, WOD | Leave a comment