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Athlete Date Sort Location Workout Name Description Results
Shane Murray 11/18/2013 CrossFit Athlone/Royal Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 40m 07s
Performed as RX
Shane Murray 11/16/2013 CrossFit Athlone/Royal Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 14m 25s
Performed as RX
Shane Murray 11/01/2013 CrossFit Athlone/Royal 13/10/31 Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pound		 30m 40s
Performed as RX
Shane Murray 10/29/2013 CrossFit Athlone/Royal Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 22 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 37m 35s
Performed as RX
Shane Murray 10/25/2013 CrossFit Athlone/Royal 131025 AMRAP in 15min

Push Press 110Ibs
OH Squat 66Ibs
15 GHD sit-ups		 5 rounds 0 reps
Performed as RX
Shane Murray 10/24/2013 CrossFit Athlone/Royal 131024 A.M.R.A.P in 15 min

15 Chest to Bar
30 sec L sit rings hold 		5 rounds 0 reps
Performed as RX
Shane Murray 10/23/2013 CrossFit Athlone/Royal 131023 A.M.R.A.P in 15min

250m row
25 push ups		 6 rounds 250 reps
Performed as RX
Shane Murray 10/20/2013 reebok CrossFit Northern Ireland WOD crossfit level 1 A.M.R.A.P in 8min

8 push ups
10 med ball cleans 7kg
12 sit ups		 9 rounds 0 reps
Performed as RX
Shane Murray 10/17/2013 CrossFit Athlone/Royal Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 20s
Performed as RX
Shane Murray 10/11/2013 CrossFit Athlone/Royal Royal Metcon Metcon ( weight )

On the min every min for 12min

4 power cleans (110Ibs)
10 box jumps (24inch)

-- Rest --

Metcon ( Time )

For time

50 TTB
50 GHD sit ups
50 TTB		 16m 40s
Performed as RX
Shane Murray 10/10/2013 CrossFit Athlone/Royal Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 110 reps
Performed as RX
Shane Murray 10/10/2013 CrossFit Athlone/ Royal Royal BackSquat 1 Rm 1-1-1-1-1-1 88-176-198-220-242-264 lbs
Performed as RX
Shane Murray 10/10/2013 CrossFit Athlone/Royal Royal Press 1Rm 1-1-1-1-1-1 88-110-132-143-154(f)-148(f) lbs
Performed as RX
Shane Murray 10/08/2013 CrossFit Athlone/Royal Crossfit.com 131008 Hang power clean 3-3-3-3-3-3-3 reps 132-132-132-132-132-132-132 lbs
Performed as RX
Shane Murray 10/06/2013 CrossFit Athlone Dragon For Time

Run 5Km
4min to Find 4 Rep max Deadlift (130kg/286Ibs)
Run 5Km
4min to Find 4 Rep max Press (50Kg/110Ibs)		 60m 05s
Performed as RX
Shane Murray 10/05/2013 CrossFit Athlone/Royal Metcon (Time) 100 Airsquats (Tabata Style)

Then

40 Dumbell Push Press (97Ibs)
25 sit-ups
30 Dumbell Push Press (97Ibs)
25 sit-ups
20 Dumbell Push Press (97Ibs)
25 sit-ups
10 Dumbell Push Press (97Ibs)
25 sit-ups		 19m 40s
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone/Royal 131004 WOD 5 Rds for Time

5 hanging ring extension (Right + Left =1 )
5 Forward Rolls
5 Backward Rolls
45Ib SOT's Press 10 Reps		 13m 10s
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone Royal CloseChest/Metcon Close Grip Bench Press
3-3-3-3-3-3-3-3-3-3		 70Kg/154 Ibs 80Kg/176Ibs lbs
Performed as RX
Shane Murray 10/04/2013 CrossFit Athlone/Royal Metcon Row 2000m 8m 21s
Performed as RX
Shane Murray 10/02/2013 CrossFit Athlone/Royal Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 20 rounds 1 reps
Performed as RX
Shane Murray 10/01/2013 CrossFit Athlone/Royal 131001 Front Squat

1-1-1-1-1-1-1-1-1-1


then

Double Unders

20-20-20-20-20		 110-132-154-176-187-187-187-187-187-187 lbs
Performed as RX
Shane Murray 09/30/2013 CrossFit Athlone/Royal Close Grip BenchPress Close Grip Bench Press

2 Reps on Min for 10mins		 80kg/176Ibs lbs
Performed as RX
Shane Murray 09/30/2013 CrossFit Athlone/Royal Metcon Royal Metcon (Time)

10rds

10 wall Balls (22Ibs)
10 Pull-ups		 17m 08s
Performed as RX
Shane Murray 09/30/2013 CrossFit Athlone/Royal Metcon 500m row Metcon (Time)

Row 500m		 1m 46s
Performed as RX
Shane Murray 09/27/2013 CrossFit Athlone/Royal Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 20s
Performed as RX
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