October 2014

2014-10-11

Team WOD Teams of 3: 5 rounds 30 box jumps overs (24/20) 30 sit-ups 30 air squats 30 pull-ups 30 jumping lunges CASH-OUT: 1200m run together Time: Kat and me: 22:53 Rx (20 reps instead of 30) – See more at: http://crossfitmurrieta.com/#sthash.l6JTYEcB.dpuf

2014-10-10

Strength Bench Press 5 x 65% 5 x 75% 5 x 85% AMRAP @ 95% of 1RM WOD 21-15-9 Alt. kettebell snatch (1.5/1) hand-release push-ups Time: 5:58 (purple 1.25 pd) – See more at: http://crossfitmurrieta.com/2014/10/09/friday-101014/#comment-32583

2014-10-09

WOD 5 minute AMRAP: max reps power snatch *choose your own weight REST 1 MINUTE 3 minute AMRAP: max reps double-unders 2 Scores : Total snatch reps & weight used + Total D/U reps Total: 40 @ 95# and 162 d/u – See more at: http://crossfitmurrieta.com/2014/10/08/thursday-10914/#comments

2014-10-08

WOD “Helen” 3 rounds: 400m run 21 kettlebell swings (1.5/1) 12 pull-ups Time: 14:25 Rx – See more at: http://crossfitmurrieta.com/2014/10/07/wednesday-10814/#comment-32488

2014-10-07

WOD 3 rounds: 3 rope climbs 5 bar muscle-ups 7 box jumps (30/24) 9 hand-release push-ups 11 sit-ups Time: 18:58 scaled muscle ups (1 mu = 3 chest to bar pull-ups and 3 ring dips red band) – See more at: http://crossfitmurrieta.com/2014/10/06/tuesday-10714/#comment-32465

2014-10-06

Strength Shoulder Press 5 x 65% 5 x 75% 5 x 85% AMRAP @ 95% of 1RM WOD 20 min EMOM 1 deadlift (255/180) *Increase 1 rep every minute Total: 9 rounds + 7 Rx – See more at: http://crossfitmurrieta.com/2014/10/05/monday-10614/#comment-32427

2014-10-05

WOD – Nutrition Challenge Benchmark 3 rounds: 1 minute stations – squats sit-ups kettlebell swings (1/.75) row for calories *Rest 1 minute after each round Score = total reps + total calories rowed Total: 322 – See more at: http://crossfitmurrieta.com/category/wod/#sthash.fEDFW0nv.dpuf

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