Category Archives: MUSCLE UPS

Wednesday 9-18-13

Posted on September 20, 2013 by murray_sd

Power Snatch – 75% of max x 2 x4 135 Push Jerk(from rack): 75% x 2 x4 185 WOD: 6 Rounds for time of: 5 Ground to Overhead(135/95) 5 Muscle-ups 13:34 rx

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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 →

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Wednesday 4-10-13

Posted on April 10, 2013 by murray_sd

“Nasty Girls” For time: 3 Rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans(135/95) 11:24

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Thursday 3-21-13

Posted on March 21, 2013 by murray_sd

“OPEN WOD 13.3” AMRAP in 12 minutes of: 150 Wall Ball(20/14) 90 Double-unders 30 Muscle-ups 244 reps 10:55 Rx

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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 →

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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 →

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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

Saturday 9-15-12

Posted on September 15, 2012 by murray_sd

Whole life challenge WOD: As many rounds and reps in 9 minutes of: 7 kettlebell swings (24 kg) 7 burpees 50 meter shuttle run 9 rounds Max rep set muscle ups- 8 (PR) Measurements: Belly button- 37.5 Hips- 39 Thighs- … Continue reading →

Posted in Burpees, Kettlebell, MUSCLE UPS, RUN, Whole Life Challenge, WOD | Leave a comment

Thursday 9-13-12

Posted on September 13, 2012 by murray_sd

Front Squat: 6 sets of 2 reps @ 70% 185-185-185-185-205-205 then: 10 Rounds for time of: 3 Power Cleans(115/75) Muscle up to 3 Dips 3 Lateral Bar hops 4:50

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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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