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January 2015

2015-01-20

WOD 6 rounds for time: 600m row 12 HSPU 24 D/U Time: 27:46 (2 pad HSPU) – See more at: http://crossfitmurrieta.com/2015/01/19/tuesday-12015/#comment-34124

2015-01-19

WOD *Teams of 3-4 “Deck of Cards” SPADES: Squats CLUBS: Jump-Through Tire Flips HEARTS: Jumping Lunges DIAMONDS: T2B JACKS: 2 wall climbs (jump over the outside wall) QUEENS: 2 rope climbs (share a rope-one teammate working at a time) KINGS: 10 alternating leg pistols ACES: Run 200m + team must …

2015-01-18

WOD 15 minute AMRAP 20 box jumps 24″ 15 kettle bell swings 1.5pd 10 sit-ups 5 push-ups Total: 5 rounds + 6 box jumps

2015-01-17

TEAM WOD @ 9am *Teams of 2 30 min AMRAP: Partner A: 400m Run Partner B: 10 goblet squats 10 kettle-bell swings 10 push-ups 10 box jumps 1 rope climb *Switch when Partner A returns from run *Score = Rounds + Reps Completed (run does not count) Total: Dr. Nathan …

2015-01-13

WOD 5 rounds 2 minutes for max reps of: 1 muscle-up 3 front squats @ bodyweight (from the ground) 20 double-unders * Rest 1 minute between each round * Score = Total Reps from all rounds Total: 241 135# and scaled m/u – See more at: http://crossfitmurrieta.com/category/wod/#sthash.1ypRMRbn.dpuf