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May 2015

2015-05-11

WOD “Rowing Annie” 500m row 50 sit ups 400m row 40 sit ups 300m row 30 sit ups 200m row 20 sit up 10m row 10 sit ups Then, run the dirt mile *Score is total time to complete row, sit ups, and run. Time: 25:08 Rx  – See more …

2015-05-10

TEAM WOD In Male/Female Pairs, Each Team Member Performs: 50 Calorie Row 50 Sit Ups 50 Wall Balls (20/14) 50 Box Jump-Overs *One partner works while the other rests Time: 14:33 Rx (solo) – See more at: http://crossfitmurrieta.com/#sthash.gyir38Ie.dpuf

2015-05-06

Strength 10 minutes – Find 1RM front squat WOD 18-15-12-9-6-3: Front Squats (115/75) Walking Lunges Ring Push Ups Total: 220# front squat (pr) Time: 16:04 Rx  – See more at: http://crossfitmurrieta.com/2015/05/05/wednesday-5615/#comment-35416

2015-05-04

Every 30 seconds for 5 minutes: 1 power clean + 1 squat clean + 1 front squat + push jerk @ 75% clean and jerk 1RM Total: 10 rounds @ 95# WOD 15 MBC (20/14) 30 Ring Dips 15 MBC (20/14) 30 C2B Pull Ups 15 MBC (20/14) 30 Push-Ups …

2015-05-03

WOD 3 rounds for time  500 meter row 20 over the box jumps (24″) 20 ball slams (20#) Time: 15:33 Rx 

2015-05-02

WOD 5-9-15 Clean & Jerk (heavy as possible) burpees over the bar *Run 1 mile between sets  Time: 35:25 @ 145# – See more at: http://crossfitmurrieta.com/category/wod/#sthash.ho5wbGTp.dpuf