Monthly Archives: July 2013

Tuesday 7-30-13

Posted on July 31, 2013 by murray_sd

Front Squat (warm up with 40%-50%) 1 X 5 – 60% 1 x 5 – 70% 1 x 5 – 75% 1 x 5 – 80% 170-200-215-230 After each set stretch leg on top of box then, For time: 3 … Continue reading →

Posted in Chest to bar pullups, Crossfit Pride, Kettlebell, Lunge, RUN | Leave a comment

Monday 7-29-13

Posted on July 29, 2013 by murray_sd

WORKOUT OF THE DAY; Back Squat: (warm-up sets first) 1 x 8 – 65% 1 x 8 – 70% 1 x 6 – 80% 1 x 6 – 85% 185-225-250-265 After the sets, 50 Reverse Hypers, 50 GHD Sit-ups with … Continue reading →

Posted in Burpees, Crossfit Pride, KB snatch, RUN, Situps, SQUAT | Leave a comment

Tuesday 7-9-13

Posted on July 10, 2013 by murray_sd

WORKOUT OF THE DAY: SKILL: Single leg RDL(75/55) 10 sets, 2 reps on each leg(not sure what this is? – YOU TUBE it) Then: AMRAP in 15 minutes of: 200M Run 5 CTB Pull-ups 7 Back Extensions 10 Pistols – … Continue reading →

Posted in Crossfit Pride, GHD, PISTOLS, RUN | Leave a comment

Monday 7-8-13

Posted on July 10, 2013 by murray_sd

WORKOUT OF THE DAY: OTM X 10: Even: 40M Prowler Push Odd: 10 Toes to bar rest as needed, then: 3 Rounds for time: 10 Squat Cleans(135/95) 15 Lateral bar hops 20 Wtd Sit-ups(45/25) 10:20 rx

Posted in CLEAN, Crossfit Pride, Situps, Toes to bar | Leave a comment

Thursday 7-4-13

Posted on July 4, 2013 by murray_sd

AMRAP in 20 minutes of: 5 Pull-ups 10 Sit-ups 15 Double-unders(X 5 singles) 24 r + 11

Posted in Crossfit Pride, DOUBLE UNDERS, PULLUPS, Situps | Leave a comment

Wednesday 7-3-13

Posted on July 4, 2013 by murray_sd

Back Squat – 7 X 5 @ 75% – Resting 2 minutes between sets 250 then: OTM for 20 minutes of: Even: 3 Snatch Push Jerks(135/95) Odd: 3 Muscle-ups(ring or bar) 7 r bar muscle ups, 3 r on rings … Continue reading →

Posted in Crossfit Pride, MUSCLE UPS, Push jerk, SQUAT | Leave a comment

Tuesday 7-2-13

Posted on July 2, 2013 by murray_sd

Warm-up: Stretch with bands, 10 Squat therapy, Row 500M, Run 400M, 10 Burpees WORKOUT OF THE DAY: Bench – 4 x 5, 60% climbing 185-205-225-235 In between sets, 5 X 10 Renegade Rows(40/25) then: B. For time: 10 Handstand Push-ups … Continue reading →

Posted in Bench, Crossfit Pride, DOUBLE UNDERS, Hanstand pushups, RUN, Snatch, Wall Balls | Leave a comment

Monday 7-1-13

Posted on July 1, 2013 by murray_sd

WORKOUT OF THE DAY: Back Squat – 6X6 @ 70%, adding another 5 – 10 pounds this week ( work in 100 GHD sit-ups between sets, resting no longer than 2 minutes) 255 rest as needed, then: 5 Rounds for … Continue reading →

Posted in Burpees, Crossfit Pride, DEADLIFT, GHD, SQUAT | Leave a comment