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Shane Murray 09/27/2013 CrossFit Athlone/Royal BackSquat Strength Day Back squat

5-5-5-5-5

add 10kg to each set in achieve new 5 rep pr

 132Ibs-154Ibs-176Ibs-198Ibs-220Ibs lbs
Performed as RX
Shane Murray 09/27/2013 CrossFit Athlone/Royal Rowing Metcon Row 1000m
Rest 2min
Row 1000m		 8m 09s
Performed as RX
Shane Murray 09/24/2013 CrossFit Athlone/Royal 130924 Bench Press

3-3-3 198Ibs-198Ibs-198Ibs
2-2-2 220Ibs-220Ibs-220Ibs
1-1-1 242Ibs-231Ibs-231Ibs

then

Double Unders

15-15-15-15-15

 3-3-3 198Ibs-198Ibs-198Ibs lbs
2-2-2 220Ibs-220Ibs-220Ibs lbs
1-1-1 242Ibs-231Ibs-231Ibs lbs
Performed as RX
Shane Murray 09/24/2013 CrossFit Athlone/Royal 130924(2) Metcon

3rds

10 Deadlift (286Ibs)
20 TTB		 18m 30s
Performed as RX
Shane Murray 09/24/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 190 reps
Performed as RX
Shane Murray 09/23/2013 CrossFit Athlone/Crossfit Royal 130923 For Time

45Ib BB Overhead Squat 50 reps
100 Abmat Sit ups
115Ib BB Overhead Squat 25 reps
50 TTB
185Ib BB Overhead Squat 10reps
20 GHD sit ups		 25m 00s
Workout Scaled
Shane Murray 09/22/2013 CrossFit Athlone Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 235 reps
Performed as RX
Shane Murray 09/22/2013 CrossFit Athlone/Royal Deadlift Training at 75% 1RM Deadlift 5-5-5-5-5 @75% 1RM

120Kg		 15m 00s
Performed as RX
Shane Murray 09/22/2013 CrossFit Athlone/Royal Press Training @75% 1RM Press 5-5-5-5-5 @ 75% 1 RM

50kg		 10m 00s
Performed as RX
Shane Murray 09/17/2013 CrossFit Athlone/Crossfit Royal 13/09/17 WOD 5 Rds for Time

45lb overhead Lunges 50 yards
21 Burpess		 20m 50s
Performed as RX
Shane Murray 09/14/2013 CrossFit Athlone/Crossfit Royal CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM


Back Squat - 110kg/242Ibs
Shoulder Press - 60kg/132Ibs
Deadlift - 160kg/353Ibs

Total - 330Kg/728Ibs		 Back Squat - 110kg/242Ibs lbs
Shoulder Press - 60kg/132Ibs lbs
Deadlift - 160kg/353Ibs lbs
lbs
Total - 330Kg/728Ibs lbs
Performed as RX
Shane Murray 09/14/2013 CrossFit Athlone/Crossfit Royal Crossfit Royal/Skills Strict Pull-ups

5-5-5-5-5

OH Grip

100 Double unders		 10m 00s
Performed as RX
Shane Murray 09/12/2013 CrossFit Athlone/Crossfit Royal Karen For time:
150 Wallball shots, 20 pound ball		 12m 00s
Performed as RX
Shane Murray 09/12/2013 CrossFit Athlone/Crossfit Royal MixItUp 10 rds

Any Combination of

400m Run
or
500m Row
or
1000m Bike

Rest 2 min between rounds

1 - 1min 49sec Row
2min Rest
2 - 1min 59sec Row
2min Rest
3 - 1min 55sec Row
2min Rest
4 - 1min 57sec Row
2min Rest
5 - 2min 00sec Row
2min Rest
6 - 1min 56sec Row
2min Rest
7 - 1min 59sec Bike
2min Rest
8 - 1min 43sec Bike
2min Rest
9 - 1min 40sec Bike
2min Rest
10 - 1min 30sec Bike		 36m 28s
Performed as RX
Shane Murray 09/10/2013 CrossFit Athlone/Crossfit Royal Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 15s
Performed as RX
Shane Murray 09/10/2013 CrossFit Athlone/Crossfit Royal BackSquat Training @ 75% BackSquat 3-3-3-3-3 @ 75%


176Ibs-176Ibs-198Ibs-198Ibs-220Ibs


 75% of 1Rm Max lbs
Performed as RX
Shane Murray 09/09/2013 CrossFit Athlone/ Crossfit Royal Crossfit WOD 09-09-2013 21-15-9

Hang clean squat 50Ib / 22kg DBs
Handstand push ups

For time 		15m 15s
Performed as RX
Shane Murray 09/07/2013 CrossFit Athlone/Crossfit Royal Barbara CF WOD 070913 Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Rd 1 = 3min 49sec
3min rest
Rd 2 = 4min 48sec
3min rest
Rd 3 = 4min 48sec
3min rest
Rd 4 = 4min 43sec
3min rest
Rd 5 = 4min 38sec		 34m 46s
Performed as RX
Shane Murray 09/05/2013 CrossFit Athlone/ Glasgow Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 120kg/265Ibs
Bench press: body weight. 80kg/176Ibs
Clean: 3/4 body weight. 50kg/110Ibs

Set up three bars and storm through for time.		 47m 08s
Workout Scaled
Shane Murray 09/03/2013 CrossFit Athlone/Glasgow Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 00s
Performed as RX
Shane Murray 09/03/2013 CrossFit Athlone/ Glasgow Crossfit WoD Shoulder Press 1-1-1-1-1
110-110-132-132-132

Push Press 3-3-3-3-3
110-110-132-132-132

Push Jerk 5-5-5-5-5
88-88-110-110-110		 110-110-132-132-132 lbs
110-110-132-132-132 lbs
88-88-110-110-110 lbs
lbs
Performed as RX
Shane Murray 09/03/2013 CrossFit Athlone / Glasgow Crossfit WOD 02-09-2013 3 rds for time

Row 500m
12 deadlift body weight 90kg/198Ibs
21 box jumps , 20 inch box		 13m 06s
Performed as RX
Shane Murray 08/29/2013 Plymouth/CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees with Jump x 5
Bear Crawl x 5		 150 reps
Performed as RX
Shane Murray 08/29/2013 CrossFit Athlone Crossfit WOD WOD

Weighted Pull-ups 5 Reps MaX - 44IB KB
Rest 5 min
Weighted Pull-ups 3 Reps MaX - 53IB KB
Rest 5 min
Weighted Pull-ups 1 Rep Max - 70IB KB		 44IB KB 5 Reps lbs
53IB KB 3 Reps lbs
70IB kb 1 Rep lbs
Performed as RX
Shane Murray 08/27/2013 Plymouth/CrossFit Athlone Team Wod Ring Dips 2-4-6-8-10-12-14
100Sit Ups
100 Push Ups

16 Minute Time Cap		 12m 38s
Performed as RX
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