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September 2013

2013-09-09

Strength Bench Press / Shoulder Press WOD 4 x 40m sprints, rest 30 seconds between sprints Rest 90 seconds 4 x 100m sprints, rest 1 min between sprints Rest 2 min 4 x 400, sprints, rest 2 min between sprints *5 Kettle bell (2/1.5 pood) swings penalty for each sprint …

2013-09-08

Strength NONE WOD 7 Rounds 10 DL(135/95) 10hang cleans 10 Front sQuats 10 push press 10 back squats run 200 *25 min cap Total: 3 rounds + 9 hang cleans #95 (Sunday 9/8)

2013-09-05

WOD “Frelen” 5 Rds Run 800M 15 DB thrusters (30/25 m-15/25) 15 Pull Ups 45 Min Cap – See more at: http://crossfitmurrieta.com/2013/09/03/wednesday-9413/#comment-28406 Time: 48:51 Rx. Couldn’t make it in time yesterday so did it today 9/5.

2013-09-02

Team WOD Teams of 3 Buy in 100 double unders (Each) 50 – 45# Thrusters (Each) Then 400M Run 100 Toes to bar 150 Overhead Squats (95/65) 200 Pull-ups 250 Sit ups 400 M Run *All team members must complete the D/U and Thrusters but can be split up however. …