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arms

2014-11-28

Black Friday Team WOD @9am Filthy 50 w/partner: 400m run (together) 50 box jumps (24/20) 50 burpees 50 jumping pull ups 50 KB swings (1.5/1) 50 walking lunges 50 K2E 50 Push Press (45/35) 50 weighted good mornings (45/35) 50 wall balls (20/14) 50 DU 400m run (together) *all reps …

2014-11-26

WOD 4 rds: 50 Double-Unders 25 Air Squats 15 KB swings (1.5/1) 2 rope climbs Time: 16:39 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.5wIUFuD5.dpuf

2014-11-25

WOD 21-15-9 Box Jumps (24/20) Clean & Jerk (135/95) Sit-ups Time: 15:31 Rx – See more at: http://crossfitmurrieta.com/2014/11/24/tuesday-112514/#comment-33544

2014-11-23

WOD “USMC” 20 (men)/15 (women) dead-hang pull-ups 100 sit-ups 3 mile run (12 laps around CFM) Time: 34:30 Rx estimated time because clock died on final 2 laps – See more at: http://crossfitmurrieta.com/#sthash.rct478xH.dpuf

2014-11-22

Team WOD @ 9am 25 min AMRAP: 25 MB sit-up/toss over 24″ box (20/14) 20 Burpees (partner holds plank; switch as needed) 15 Partner Squats (with a MB at your backs) *5 burpee penalty if ball falls out* 10 Partner Deadlifts @ 65% of total body weight (add both athlete’s …

2014-11-20

WOD “Ugly Duck” 21-15-9 Wall Balls (20/14) Overhead Squats 95/65# (65/45# masters 50+) K2E Time: 13:38 75# – See more at: http://crossfitmurrieta.com/2014/11/19/thursday-112014/#comment-33466

2014-11-18

WOD “Diane” 21-15-9 Deadlift 225/155# (180/135 masters 50+) HSPU Time: 10:18 2 pad HSPU – See more at: http://crossfitmurrieta.com/category/wod/#sthash.PrMor0kd.dpuf

2014-11-17

WOD “CrossBeau” Warm-Up: 1600m run *10 min time cap 40 yard weighted sled suicide sprints *10 min time cap Time: 8:01 run, 8:53 Rx wod – See more at: http://crossfitmurrieta.com/2014/11/16/monday-111714/#comment-33409

2014-11-15

Team WOD @ 9am *Teams of 2 50 – 40 – 30 – 20 – 10 front squat (135/95) pull-ups *50 d/u after each round *1 partner works while the other rests Time: Kat and me 18:22 75#/95# – See more at: http://crossfitmurrieta.com/#sthash.IxZXmLX7.dpuf