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arms

2014-08-08

WOD: AMRAP 12 min 5 pistols (alternating legs) 5 ring dips 5 knees to elbows 5 box jumps (30/24”) Total: 7 rds + 2 pistols (red band ring dips) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.lYddHUUa.dpuf

2014-08-06

WOD: “White” 5 rds 3 rope climbs 10 toes to bar 21 OH walking lunges (45/25# plate) 400 m run Time: 42:09 Rx – See more at: http://crossfitmurrieta.com/2014/08/05/8614/#comment-31607

2014-08-05

WOD: 50-40-30-20-10 squats 25-20-15-10-5 push ups 200 m run between rounds *end with push ups Time: 12:08 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.Z2mNf24D.dpuf

2014-08-04

WOD: AMRAP 20 min 5 thrusters (95/65#) 7 hang power cleans (95/65#) 10 SDHP (95/65#) Total: 6 rds + 4 sdhp Rx – See more at: http://crossfitmurrieta.com/2014/08/03/8414/#comments

2014-07-29

WOD: 7 rds 7 deadlifts (225/155#) 7 over the bar burpees 200 m run Time: 20:23 Rx – See more at: http://crossfitmurrieta.com/2014/07/28/tuesday-72914/#comment-31512

2014-07-26

Teams of 3-4: DECK OF CARDS Each team is given a deck of cards. The ENTIRE TEAM must complete the work corresponding to the flipped card before flipping to the next card. SPADES: air squats CLUBS: sit ups HEARTS: push ups DIAMONDS: pull-ups JACKS: 10 burpees QUEENS: 2 rope climbs …

2014-07-23

WOD: “Jackie” 1000 m row 50 thrusters (45#) 30 pull ups Time: 9:51 Rx (pr) – See more at: http://crossfitmurrieta.com/2014/07/22/wednesday-72314/#comment-31447

2014-07-22

WOD: 2 rds 2 minute stations box jumps (24/20”) hang cleans (95/65) double unders push press (95/65) *1 minute rest between rounds Total: 315 Rx – See more at: http://crossfitmurrieta.com/2014/07/21/tuesday-72214/#comment-31424

2014-07-17

WOD: In 5 minutes run 400m with remaining time max effort KB swings (1.5/1pd) In 5 minutes run 400m with remaining time max effort alternating KB snatches (1.5/1pd) In 5 minutes run 400m with remaining time max effort KB goblet squats (1.5/1 pd) *score is total reps completed Total: 127 …