The day after Murph

Of course it’s a strength day.

Push Press x3
60-65-70-75-80%

Bent Over Row x5
5 sets with a 2 sec pause

Max Double Unders in 2 min

Compare to Aug.3/16

Joanne

33 thoughts on “The day after Murph”

  1. Drop-in at CrossFit Greenville – Greenville, NC
    25C and 99% Humidity…soggy one. Hanging on to the bar was tough.

    Mob + Group WU & MOB

    Every 2 Min unbroken: 1 Squat Snatch + 2 OHS + 1 Hang Power Snatch
    WU – 65# – 75#
    3 sets – 75#
    2 sets – 85#

    WOD – 3 Rounds
    400m Run
    6 Squat Snatch – 65#

    TIME: 11:37

  2. Vanessa MacDonald

    Fun little group warmup AMRAP. 2 rounds + skip

    Push press 35-45-50-55-60-60#
    Wrists have been sore so taking it easy on them

    Bent over row
    35-45-55-60-65#

    Max DU 2 min
    69

    800m run
    Thanks Amanda! Fun to see you today!

  3. Push Press x3
    60-65-70-75-80%
    115-120-130-140-150
    Bent Over Row x5
    5 sets with a 2 sec pause
    95-105-115-125-135
    Max Double Unders in 2 min
    108

    Thanks Amanda!

  4. Push Press x 3
    75-80-85-90-95
    Bent over row x 5 w 2sec pause
    45-55-65-75-85

    Max Du in 2 min – 70

    Thanks Amanda! 🙂

  5. Push press reps of 3:
    new PR by 25#
    35-45-65-75-85-95-100#

    Bent over rows:
    35-45-55-65-75-85

    DOuble unders 29 in 2 min

    I screwed up my number of sets and did an extra one on each exercise. Oops!

  6. “The day after Murph” – nice!

    Push Press x3
    60-65-70-75-80%
    95-105-115-125-135

    Bent Over Row x5
    5 sets with a 2 sec pause
    85-95-105-115-125

    Max DUs in 2 min
    100

  7. WUx1+ Crossover Symmetry

    Push Press x3
    60-65-70-75-80%
    95-105-115-120-125

    Bent Over Row x5
    5 sets with a 2 sec pause
    45-65-75-85-95-105

    Max Double Unders in 2 min
    120 (last time was 97)

    Thanks Shane!

  8. Crossfit Invictus – California
    With Kelly Black

    A.
    Five sets of:
    Deadlift x 5-7 reps #245
    Rest 20 seconds
    Kettlebell Swings x 20 reps #53
    Rest 20 seconds
    Push-Ups x 15-20 reps
    Rest 3 minutes

    B.
    For time:
    Row 2000 Meters
    Time 9:56

    Tough one. Thanks kelly.

  9. Push press reps of 3:
    80-85-90-95-100
    Thanks Kevin for the coaching 😉

    Bent over rows:
    65-75-85-95-105

    Double unders 17 in 2 min

  10. Push Press x 3
    60-65-70-75-80%
    85-95-105-115-125#

    Bent Over Rows x5
    5 Sets w/ 2 sec pause
    65-95-115-135-145#

    Max DU in 2 mins – 20

  11. OG:

    EMOM:
    3 PC + 3 F.SQ + 3 PJ
    85-105-115-115-115-115-115#

    AMRAP 4 mins
    15-12-9
    WB 20#/10′
    Situps
    Then max cal row (but I didn’t get to the row)

    Nooner:
    Push press x3
    75-90-100-105-115-120#

    Bent over rows x5
    65-75-75-75-75#

    Max DU in 2 mins:
    133

    Had to be careful/slow on DU, they’re the hardest thing on my bad knee.

    Good times with all the things, thanks Kevin!

  12. Group WU & Mob

    Push Press x3
    60-65-70-75-80%
    55-60-70(PR)- 75(PR)- 80#(PR)

    Bent Over Row x5
    5 sets with a 2 sec pause
    35- 45- 55- 65- 70#

    Max Double Unders in 2 min
    16

    Great strength day. Got a PR on my Push Press. The squats in the warm up were painful.

  13. Push Press x3
    60-65-70-75-80%
    110-120-130-140-150

    Bent Over Row x5
    5 sets with a 2 sec pause
    95-105-115-125-135

    Max Double Unders in 2 min
    143

  14. Push press x3
    wu 35 and 55#
    60-65-70-75-80#

    Bent over row x5 with pause
    wu 35#
    55-65-65-75-75#

    Max DU 2 min
    42

  15. Wicked Warmup

    Push Press x 3
    95 – 115 – 125 – 135 – 145 – 150

    Bent-Over Row
    95 – 115 – 125 – 130

    Max DU in 2 Min.
    137!
    PR of 82 unbroken DU!

  16. Push Press x3
    60-65-70-75-80%
    85#-95#-105#-115#-125#

    Bent Over Row x5
    5 sets with a 2 sec pause
    45#-65#-75#-85#-95#

    Max Double Unders in 2 min
    13 DU’s

  17. mob wux1
    group mob wu
    push press x 3
    95-105-115-120-125
    bent over row x 5
    2 sec pause
    65-75-85-95-100
    max DU in 2 min

  18. Invictus Drop in Sorrento Valley
    Group Mobility Warm-up

    A. Five sets of:
    Deadlift x 5-7 reps @140#
    Rest 20 seconds
    Kettlebell Swings x 20 [email protected]#
    Rest 20 seconds
    Push-Ups x 15-20 reps
    Rest 3 minutes

    B. For time:
    Row 2000 Meters
    Time: 9:12
    No PR but got it done.

  19. wux1
    group wu

    Push press x3
    95-115-125-135-145-155

    Bent over row
    45-65-95-95-115-125

    Max DU 2 min
    25

  20. Push Press x3
    60-65-70-75-80%
    50-55-60-65-70lb

    Bent Over Row x5
    5 sets with a 2 sec pause
    35-45-55-65-70lb

    Max Double Unders in 2 min: 15ish

  21. Push Press x3
    60-65-70-75-80%
    35lb-55lb-65lb-75lb-75lb
    20#PR

    Bent Over Row x5
    5 sets with a 2 sec pause
    35lb-55lb-65lb-75lb-85lb

    Max Double Unders in 2 min
    15

  22. wux1
    group wu
    Push press*3
    35,55,75,85,90,95,100,105
    Bent over row
    35-55-65-75-85-95-95
    Max DU 2 min
    6 ish…need practice lol still sweaty
    Thanks Shane!

  23. WU x 1
    Group WU AMRAP

    Push Press x 3
    60, 65, 70, 75, 80%
    45, 50, 55, 69, 65

    Bent over row
    5 sets with a 2 second pause
    55, 55, 60, 79, 65

    Max DUs in 2 minutes = 53

    Thanks Shane!

  24. Push Press x3
    60-65-70-75-80%
    75-85-95-100-105#

    Bent Over Row x5
    5 sets with a 2 sec pause
    WU (45) – 65-75-85-105-115#

    Max Double Unders in 2 min
    19 reps/ attempts

    DUs need a lot of work!

  25. MOB + WU + Group

    Push Press x3
    60-65-70-75-80%
    85-90-100-105-110-115# (Did an extra as had time and felt good)

    Bent Over Row x5
    5 sets with a 2 sec pause
    95-105-115-125-135-145# (Did an extra as had time and felt good)

    Max Double Unders in 2 min
    16

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro