2015-05-27
WOD 15-12-9-6-3 DB thrusters (40/25) Wallball sit-ups (20/14) *2 rope climbs between rounds Time: 13:25 Rx – See more at: http://crossfitmurrieta.com/2015/05/26/wednesday-52715/#comment-35573
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arms
2015-05-25
Today we honor our fallen soldiers.“Greater love hath no man than this, that a man lay down his life for his friends.” (John 15:13) “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., …
2015-05-18
Strength Every 30 seconds for 4 minutes: 2 squat cleans @ 85% of 1RM WOD 20 min AMRAP 50 ft handstand walk 7 push ups 14 box jumps (24/20) 21 sit ups Total: 6 rounds (shoulder taps) – See more at: http://crossfitmurrieta.com/#sthash.UCMLNuCf.dpuf
2015-05-15
Strength 7 min EMOM 4 Deadlift @ 80% of 1RM *Do not touch ‘n’ go WOD: 10 min AMRAP 3 front squat (150/105) 3 push jerk (150/105) 5 push ups Rest for 2 minutes Then, max wallballs for 3 minutes (20/14) *Score = total AMRAP + total wallballs completed Total: …
2015-05-13
WOD 5 Rounds: 30 jumping lunges 20 burpees 15 KB swings (2/1.5) 10 pull ups Time: 29:52 (1/2 burpees and 1/2 push-ups, 1.5 of kb) – See more at: http://crossfitmurrieta.com/2015/05/12/wednesday-51315/#comment-35481 – See more at: http://crossfitmurrieta.com/2015/05/12/wednesday-51315/#comment-35481
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 …
2015-05-02
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
2015-04-29
WOD 15 Min EMOM: 1 Power Clean (185/130) 1 Hang Clean (185/130) 1 Squat Clean (185/130) Total: 15 rounds @ 145# – See more at: http://crossfitmurrieta.com/category/wod/#sthash.ho5wbGTp.dpuf
2015-04-27
Strength 10 minutes – Find 1RM back squat WOD 4 Rounds for Time: 5 Snatch (135/95) 10 Push Press (135/95) 15 Back Squats (135/95) Time: 16:53 @ 110# And 250# 1 rep back squat