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December 2014

2014-12-20

Team WOD “Murph” *Teams of 2: Run 1 Mile 100 PullUps 200 PushUps 300 Air Squats Run 1 Mile (1 athlete works at a time. Athletes share work however they prefer, but must run together) Time: 33:43 Rx (pr- shadowed Kat and Ryan) – See more at: http://crossfitmurrieta.com/#sthash.wDIpthl1.dpuf

2014-12-19

WOD 15 Minute AMRAP: 3 WallBalls (20/14) 200m run 6 MedBall Sit Ups (20/14) 200m row 9 PullUps 20 Mountain Climbers Score is Total Rounds + Reps Completed Total: 3 rounds + 6 sit-ups Rx – See more at: http://crossfitmurrieta.com/#sthash.ua1TbZUX.dpuf

2014-12-18

WOD 50 PushPress (45/35) 40 Kettlebell Swings (1.5/1) 30 Wall Balls (20/14) 20 Pull-Ups 10 HSPU 20 Pull-Ups 30 Wall Balls 40 KBS 50 OverHead Squats (45/35) CASH-OUT: 100 Double Unders Time: 27:51 (2 pad HSPU) – See more at: http://crossfitmurrieta.com/2014/12/17/thursday-121814/#comment-33808

2014-12-15

WOD 5 Rounds For Time: 2 Bar Complex. Each rep consists of 1 Squat Clean, 1 Hang Power Clean, and 1 Shoulder to Overhead 10 Over The Bar Burpees *Start with 135#/95#. Add 10# to your bar each round. *If you don’t think that you can add 10lbs every round …

2014-12-14

Team WOD *Teams of 3 30 min AMRAP: 30 wall balls (20/14) 30 power cleans (45/35) 30 box step ups with barbell on back (24/20) 30 push-ups / burpees *split reps evenly *1 partner works while 1 partner rests Total: 7 rounds (push-ups) – See more at: http://crossfitmurrieta.com/#sthash.NOsRiAWa.dpuf

2014-12-12

WOD 3 rds: 5 HSPU 10 push ups 15 toes through rings 20 squats 30 sit ups 40 walking lunges 2 rope climbs Time: 20:36 (1 pad hspu) – See more at: http://crossfitmurrieta.com/2014/12/11/friday-121214/#comment-33762