Workout Posts - Donna Murphy - beyond the whiteboard

Donna Murphy
Diablo CrossFit 274 Sessions

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274 Workout Posts

Donna Murphy Diablo CrossFit
Blue band for first 10 pu Green band for last 20 pu

Jackie : 12 mins 44 secs | Not Rx'd

Row, 1000 m 50 Thrusters, 35 lbs 30 Pull-ups

Comment · 0 Comments · May 22, 2013
Donna Murphy Diablo CrossFit
modified p/u on box.

21-15-9: Box Jumps and Ring Dips : 7 mins 44 secs | Not Rx'd

21-15-9 reps of: Box Jump, 24 in Push-up

Comment · 0 Comments · May 20, 2013
Donna Murphy Diablo CrossFit
PR'd

Bench Press 5-5-5-5-5 : 1624 lbs | Not Rx'd -251 lbs | Not Rx'd

Sets 5 Bench Press | 53 lbs 5 Bench Press | 63 lbs 5 Bench Press | 73 lbs 5 Bench Press | 83 lbs 3 Bench Press | 88 lbs

Comment · 0 Comments · May 20, 2013
Donna Murphy Diablo CrossFit
Difficult to keep dbs OH 2nd and 3rd round

3 RFT: Dumbbell Front Squats, Dumbbell Overhead Walks and Sprints : 5 mins 32 secs | Not Rx'd 42 secs

3 rounds of: 12 Dumbbell Front Squats, 25 lbs Dumbbell Overhead Walk, 25 lbs, 60 ft Sprint, 100 m

Comment · 0 Comments · May 15, 2013
Donna Murphy Diablo CrossFit

Front Squat 3-3-3-3-3 : 1215 lbs | Not Rx'd -240 lbs

Sets 3 Front Squats | 73 lbs 3 Front Squats | 83 lbs 3 Front Squats | 83 lbs 3 Front Squats | 83 lbs 3 Front Squats | 83 lbs

Comment · 0 Comments · May 15, 2013
Donna Murphy Diablo CrossFit
Blue Band

Fran : 11 mins 22 secs | Not Rx'd 2 mins 11 secs

21-15-9 reps of: Thruster, 53 lbs Pull-up

Comment · 0 Comments · May 13, 2013
Donna Murphy Diablo CrossFit

AMRAP 6 mins: Box Jumps, Toes-to-bars, Bear Crawls and Bear Crawl Backwards : 2 rounds + 8 Box Jumps | Not Rx'd

6:00 AMRAP: 8 Box Jumps, 24 in 10 Toes-to-bars Bear Crawl, 30 ft Bear Crawl Backward, 30 ft

Comment · 0 Comments · May 08, 2013
Donna Murphy Diablo CrossFit
PR! Could have gone a little heavier.

Front Squat 1-1-1-1-1-1-1 : 671 lbs | Not Rx'd -134 lbs

Sets 1 Front Squat | 73 lbs 1 Front Squat | 83 lbs 1 Front Squat | 93 lbs 1 Front Squat | 93 lbs 1 Front Squat | 103 lbs 1 Front Squat | 113 lbs 1 Front Squat | 113 lbs

Comment · 0 Comments · May 08, 2013
Donna Murphy Diablo CrossFit
With Erika and Julie - yay Team Ponytail!!

Team: Row 5000 mi TT : 21 mins 8 secs | Not Rx'd

Interval Row, 5000 mi | 21:08

Comment · 0 Comments · May 01, 2013
Donna Murphy Diablo CrossFit

Qbert - Single Arm Kettlebell Swing (Russian)s, Up And Over Box Jumps : 3.5 rounds | Rx'd

3 rounds of: 20 Single Arm Kettlebell Swing (Russian)s 35 lbs 15 20 in Up And Over Box Jumps plus a partial round of: 20 Single Arm Kettlebell Swing (Russian)s 35 lbs 0 20 in Up And Over Box Jumps

Comment · 0 Comments · Apr 29, 2013
Donna Murphy Diablo CrossFit

Box Squat 3-3-3-3-3 : 1605 lbs | Not Rx'd 120 lbs

Sets 3 Box Squats | 95 lbs 3 Box Squats | 105 lbs 3 Box Squats | 105 lbs 3 Box Squats | 115 lbs 3 Box Squats | 115 lbs

Comment · 0 Comments · Apr 29, 2013
Donna Murphy Diablo CrossFit

Death by Rockslide - Dumbbell Shoulder Presses, Dumbbell Power Snatches, Farmers Walk (Dumbbell)s : 5.0 rounds | Not Rx'd -2.0 rounds

1 Dumbbell Shoulder Press 25 lbs 2 Dumbbell Power Snatches 25 lbs 1 100 ft Farmers Walk (Dumbbell) 25 lbs 2 Dumbbell Shoulder Presses 25 lbs 4 Dumbbell Power Snatches 25 lbs 1 100 ft Farmers Walk (Dumbbell) 25 lbs 3 Dumbbell Shoulder Presses 25 lbs 6 Dumbbell Power Snatches 25 lbs 1 100 ft Farmers Walk (Dumbbell) 25 lbs 4 Dumbbell Shoulder Presses 25 lbs 8 Dumbbell Power Snatches 25 lbs 1 100 ft Farmers Walk (Dumbbell) 25 lbs 5 Dumbbell Shoulder Presses 25 lbs 10 Dumbbell Power Snatches 25 lbs 1 100 ft Farmers Walk (Dumbbell) 25 lbs 6 Dumbbell Shoulder Presses 25 lbs 0 Dumbbell Power Snatches 25 lbs 0 100 ft Farmers Walk (Dumbbell)s 25 lbs

Comment · 0 Comments · Apr 24, 2013
Donna Murphy Diablo CrossFit

Front Squat 3-3-3-3-3 : 1455 lbs | Not Rx'd 60 lbs

Sets 3 Front Squats | 73 lbs 3 Front Squats | 93 lbs 3 Front Squats | 103 lbs 3 Front Squats | 103 lbs 3 Front Squats | 113 lbs

Comment · 0 Comments · Apr 24, 2013
Donna Murphy Diablo CrossFit

Power Snatch 1-1-1-1-1-1-1 : 301 lbs | Not Rx'd -80 lbs

Sets 1 Power Snatch | 43 lbs 1 Power Snatch | 43 lbs 1 Power Snatch | 43 lbs 1 Power Snatch | 43 lbs 1 Power Snatch | 43 lbs 1 Power Snatch | 43 lbs 1 Power Snatch | 43 lbs

Comment · 0 Comments · Apr 22, 2013
Donna Murphy Diablo CrossFit

Chipper: Hang Power Snatches, Overhead Squats, Power Clean & Jerks and Burpees : 6 mins 37 secs | Not Rx'd

10 Hang Power Snatches, 43 lbs 15 Overhead Squats, 43 lbs 20 Power Clean & Jerks, 43 lbs 20 Burpees

Comment · 0 Comments · Apr 22, 2013
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