November 2014

2014-11-10

WOD “Franny Hill” Run from the corner of Murrieta Hot Springs Road to CFM Then, 3 rounds: 15 Thrusters 95/65# (65/45# masters 50+) 15 Pull-ups Time: 21:20 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.Fko4W3Gw.dpuf

2014-11-09

Weights back squat 255# (pr) Push press 10 @ 95# and 115# 50 sit-ups 50 back extensions

2014-11-08

WOD Tabata at home Squats, push-ups, kettle bell swings, sit-ups Squats Push-ups Kettle Bell Sit-ups 12 11 10 11 13 10 10 12 13 8 10 12 13 5 10 11 13 5 10 11 13 5 10 10 13 6 10 10 13 8 10 11 103 58 80 …

2014-11-07

WOD “Emily” (Open 14.1) 10 min AMRAP 30 Double Unders 15 Power Snatches 75/55# (65/45# masters 55+) Score = Total Reps Completed Total: 216 Rx *Repeat WOD. Check your previous score HERE. – See more at: http://crossfitmurrieta.com/2014/11/06/friday-11714-2/#comment-33229

2014-11-06

WOD “Lenora” 30 Deadlifts 295/210# (240/150# masters 50+) *8 minute time cap Time: 4:12 265# (80% max) – See more at: http://crossfitmurrieta.com/2014/11/05/thursday-11614-2/#comment-33180

2014-11-05

WOD “Captain Ahab” Row 10K for time. Time: 42:58 Rx

2014-11-04

WOD “Elisabeth” 21-15-9 Power Cleans 135/95# (110/80# masters 50+) Ring Dips Time: 11:03 (135#/purple band) – See more at: http://crossfitmurrieta.com/2014/11/02/monday-11314-2/#comments

2014-11-03

Rest

2014-11-02

WOD 21-15-9 Kettle bell swings Sit-ups Push-ups Slam balls Time: 7:53 Rx

2014-11-01

Team WOD @ 9am “Deck of Cards” Teams of 3: Hearts = burpees Spades = toes to bar Clubs = squats Diamonds = push-ups Joker = 400m run Ace = 2 rope climbs Queen = 5 pull-ups King = 20 jumping lunges Jack = 30 double-unders Time: Jill, Kat and …