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arms

2014-10-11

Team WOD Teams of 3: 5 rounds 30 box jumps overs (24/20) 30 sit-ups 30 air squats 30 pull-ups 30 jumping lunges CASH-OUT: 1200m run together Time: Kat and me: 22:53 Rx (20 reps instead of 30) – See more at: http://crossfitmurrieta.com/#sthash.l6JTYEcB.dpuf

2014-10-10

Strength Bench Press 5 x 65% 5 x 75% 5 x 85% AMRAP @ 95% of 1RM WOD 21-15-9 Alt. kettebell snatch (1.5/1) hand-release push-ups Time: 5:58 (purple 1.25 pd) – See more at: http://crossfitmurrieta.com/2014/10/09/friday-101014/#comment-32583

2014-10-09

WOD 5 minute AMRAP: max reps power snatch *choose your own weight REST 1 MINUTE 3 minute AMRAP: max reps double-unders 2 Scores : Total snatch reps & weight used + Total D/U reps Total: 40 @ 95# and 162 d/u – See more at: http://crossfitmurrieta.com/2014/10/08/thursday-10914/#comments

2014-10-08

WOD “Helen” 3 rounds: 400m run 21 kettlebell swings (1.5/1) 12 pull-ups Time: 14:25 Rx – See more at: http://crossfitmurrieta.com/2014/10/07/wednesday-10814/#comment-32488

2014-10-07

WOD 3 rounds: 3 rope climbs 5 bar muscle-ups 7 box jumps (30/24) 9 hand-release push-ups 11 sit-ups Time: 18:58 scaled muscle ups (1 mu = 3 chest to bar pull-ups and 3 ring dips red band) – See more at: http://crossfitmurrieta.com/2014/10/06/tuesday-10714/#comment-32465

2014-10-02

Travel wod: Tabata Push ups Sit ups Supermans Squats Total = lowest scores/total score Kat: 44/392 John: 38/333 – See more at: http://crossfitmurrieta.com/2014/10/01/thursday-10214/#comments

2014-10-01

WOD: 20 deadlifts (225/155) 30 wallballs (20/14) 40 alternating-arm Russian kettlebell swings (1.5/1) 50 double unders 40 alternating-arm Russian KB swings 30 wallballs 20 deadlifts Time: 17:30 Rx – See more at: http://crossfitmurrieta.com/2014/09/30/wednesday-10114/#comment-32228

2014-09-27b

WOD: 2-2-2-2-2-2 Clean & Jerk *10 min time cap *6 attempts to find 2-rep max. Increase weight after each successful lift. *Failed attempts count as one of the 6 lifts (example: 100-110-115-120-125F-125) Total: 135, 155, 175f, 165 (pr) hit time cap – See more at: http://crossfitmurrieta.com/category/wod/#sthash.7M3YTWbR.dpuf

2014-09-27

Team WOD *Teams of 2 800m run 100 squats 80 sit-ups 60 push-ups 40 pull-ups 20 HSPU 800m row *Each partner runs and rows 400m, while the other rests *One partner works while the other partner rests Time: Kat and Me 17:10 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.7M3YTWbR.dpuf