Monthly Archives: December 2012

Friday 12-28-12

Posted on December 29, 2012 by murray_sd

Workout of the Day: Deadlift – 6 X 3 on the minute – moderate weight- 275 Good mornings – 3 X max reps(45/30) Keep good form with your back. Remember this is for your hamstrings & glutes not your lower … Continue reading →

Posted in Crossfit, DEADLIFT, MUSCLE UPS, RUN, Toes to bar, WOD | Leave a comment

Monday 12-24-12

Posted on December 24, 2012 by murray_sd

WORKOUT OF THE DAY: Snatch grip deadlift – 15 minutes to establish a 1 rep max 345 then: 3 Rounds for time of: 50 ft Sled push 50 Double-unders 10 Burpees 5 Hang Power Cleans(225/135) 12:24 then: Stretch

Posted in Burpees, CLEAN, Crossfit, DEADLIFT, Sled push/pull | Leave a comment

Saturday 12-22-12

Posted on December 23, 2012 by murray_sd

WOD AMRepsAP – HSPU *Rest 30 seconds. 3 rounds for time of: 30 Double-Unders 15 Pullups *Rest 30 seconds. AMRepsAP – HSPU *Rest 30 seconds. 3 rounds for time of: 30 Double-Unders 15 KBS 55/35 *Rest 30 seconds. AMRepsAP – … Continue reading →

Posted in Crossfit, Hanstand pushups, Kettlebell, PULLUPS, WOD | Leave a comment

Tuesday 12-18-25

Posted on December 18, 2012 by murray_sd

5×1 heavy clean 225-235PR–245PR-255(f)-255(f) OTM Even minute- 6 pistols alternating legs Odd minute- 10 chest to bar pull-ups 10 minutes mobility

Posted in CLEAN, Crossfit, PISTOLS, PULLUPS | Leave a comment

Saturday 12-1-12

Posted on December 2, 2012 by murray_sd

Crossfit BrandX Ramona Throwdown WOD #1 8 minute AMRAP 4 HSPU 5 Power snatches (115) 6 burpee over bar and back 90 reps WOD #2 With continuous running clock 2:00 double unders (1 point) 2:00 wall balls (3 points) 2:00 … Continue reading →

Posted in Uncategorized | Leave a comment