arms

2015-06-21

Open gym 1000m row 100 sit-ups 50 push-ups

2015-06-20

WOD 1000m row 15 over-the-bar burpees 15 power snatch (115/75) 750m row 12 over-the-bar burpees 12 power snatch 500m row 9 over-the-bar burpees 9 power snatch Time: 23:54 Rx

2015-06-15

Warm Up 500m row WOD (at home) 10 rounds for time: 10 double unders 10 pushups 10 kb swings Time: 15:16

Team WOD: Part 1: “Partner Helen” 3 rounds: 400m run 21 KB Swings (1.5/1) 12 pull-ups *Run together; one partner works while the other rests. Part 2: “Double Annie” 100-80-60-40-20 D/U Sit-ups Part 3: “Double Grace” 60 clean & jerks (135/95) *Parts 2 & 3: Split the work evenly; One …

2015-06-11

WOD1-2-3-4-5-6-7-8-9-10 squat clean (155/105) box jump (24/20) Time: 24:46 (1-5 Rx, 6-10 @ 135#)

2015-06-06

Team WOD @ 9 am -Teams of 2- For time: 400m run w/ partner 60 push-ups 400m run w/ partner 60 KB Swings (1.5/1) 400m run w/ partner 60 pull-ups 400m run w/ partner 60 wallballs (20/14) 400m run w/ partner 60 box jumps (24/20) *Must alternate every 10 reps …

2015-06-02

Strength Every 2 minutes for 12 minutes: 1 power snatch + 2 hang squat snatches @ 70% max snatch WOD “Randy” 75 snatch (75/55) Time: 8:26 Rx

2015-05-31

WODFor time: 30 OH walking lunges with plate (45/25) 200m run 25 ring rows 200m run 20 wall balls 200m run 15 push ups 200m run 10 T2B 200m run Time: 12:12 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.TRglcIQK.dpuf

2015-05-30

Team WOD -Teams of 2- 25 Min AMRAP: 10 thrusters (95/65) 10 box jumps (24/20) 10 sit-ups 10 push-ups *One partner does AMRAP, other runs 400m *Switch at the end of every 400m run *Score = total number of rounds + laps ran Total: Ryan and Me: 9 Rounds + …

2015-05-29

WOD7 min AMRAP 5 deadlifts (125/85) 5 hang cleans (125/85) 5 push jerks (125/85) *Rest 2 minutes 1000m row Total: 5 rounds + 3 DL / 4:02 row *Score = Rounds Completed + Row Time -See my pic and – See more at: http://crossfitmurrieta.com/#sthash.RX85JMSA.dpuf