WOD “Filthy 50″ For Time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 KB Swings (1 Pood / 26#) 50 Walking Lunges 50 K2E 50 Push Presses (45/35) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-unders Time: 43:35 (Substituted burpees for push-ups. Not feeling well during workout …
Strength 12 minutes – Find 1RM Shoulder Press Max: 120# WOD 15 Min AMRAP: 3 HSPU 5 Alt. Pistols 7 Thrusters (95/65) 9 Hand Release Push Ups Total: 4 rds + 4 thrusters (2 pads hspu)
For 7 minutes: Max 200 meter runs For 5 minutes: Max ground 2 overhead (115/80) For 3 minutes: Max hand release push ups Total: 7 runs, 24 ground to overhead, 33 hr push-ups (64 total reps) Rx
WOD 14 minute AMRAP 400 meter run 10 burpee box jump overs (24/20) 8 toes 2 bar 6 overhead squats (95/65) Total: 2 rds + 2 burpee box jumps (75#)
WOD 8 minute AMRAP 6 deadlifts (95/65) 5 squat cleans (95/65) 4 shoulder 2 overhead (95/65) 3 power snatches (95/65) Total: 4 rds + 1 squat clean Rx
WOD 400m run 50 sit-ups 25 squats 200n run 50 squats 25 sit-ups 400m run Time: 10:33 WOD 2 24 double unders 12 squats 6 push-ups Time: 6:37
WOD 3 rounds: 800 meter run with plate (45/25) 30 overhead walking lunges with plate Time: 30:02 (1 round at 45#, 2 rounds at 35#) – See more at: http://crossfitmurrieta.com/2015/04/09/friday-41015/#comment-35135
WOD For time: 70 alternating single arm dumbbell snatches (40/25) 60 box jumps (24/20) 50 pull ups 40 overhead squats (135/95) Time: 22:15 (7 @ 75# OH all remaining at 65#) – See more at: http://crossfitmurrieta.com/2015/04/08/thursday-4915/#comment-35122
WOD 3 rounds 500 meter row 6 deadlifts (255/175) 12 burpees over bar Time: 15:52 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.rJ8sO2HA.dpuf
Team WOD @ 9am Teams of 4: Partners A & B run the loop together Partners C & D perform AMRAP: 30 box jumps (24/20) 30 kb swings (1.5/1) 30 pull ups 30 d/u (90 s/u) 30 push ups *split reps evenly Partners C & D run the loop when …