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July 2014

2014-07-30

WOD: 3 rds 55-44-33 d/u 40-30-20 sit ups 20-14-8 kb swings (1.5/1) *Complete 55 d/u, 40 sit ups, 20 kb. Then 44 d/u, 30 sit ups, 14 kb etc. *30 minute time cap Time: 25:09 Rx Repeat WOD from 2/12/14. Check previous time here: http://crossfitmurrieta.com/2014/02/11/wednesday-21214/ – See more at: http://crossfitmurrieta.com/category/wod/#sthash.xNCUYlbV.dpuf

2014-07-29

WOD: 7 rds 7 deadlifts (225/155#) 7 over the bar burpees 200 m run Time: 20:23 Rx – See more at: http://crossfitmurrieta.com/2014/07/28/tuesday-72914/#comment-31512

2014-07-26

Teams of 3-4: DECK OF CARDS Each team is given a deck of cards. The ENTIRE TEAM must complete the work corresponding to the flipped card before flipping to the next card. SPADES: air squats CLUBS: sit ups HEARTS: push ups DIAMONDS: pull-ups JACKS: 10 burpees QUEENS: 2 rope climbs …

2014-07-24

WOD: “Michael” 3 rds 800 m run 50 back extensions 50 sit ups *30 min time cap Time: 26:57 Rx – See more at: http://crossfitmurrieta.com/2014/07/23/thursday-72414/#comment-31460

2014-07-23

WOD: “Jackie” 1000 m row 50 thrusters (45#) 30 pull ups Time: 9:51 Rx (pr) – See more at: http://crossfitmurrieta.com/2014/07/22/wednesday-72314/#comment-31447

2014-07-22

WOD: 2 rds 2 minute stations box jumps (24/20”) hang cleans (95/65) double unders push press (95/65) *1 minute rest between rounds Total: 315 Rx – See more at: http://crossfitmurrieta.com/2014/07/21/tuesday-72214/#comment-31424