arms

2014-05-22

WOD 5 Rounds: 10 ring push-ups 10 pull-ups 20 abmat sit-ups 200m run Time: 15:58 Rx – See more at: http://crossfitmurrieta.com/#sthash.1YDkCj2F.dpuf

WOD 15 min AMRAP: 2 Squat Cleans *starting at (135/95), every round increase the weight 10 pounds. Rest as needed. Total: 10 rounds + 1 @ 165# (started at 75#) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.VvPTKxI9.dpuf

2014-05-14

WOD 400m Run 25 KB swings (1.5/1pd) 200m Farmers walk (40/25) 200m Waiters walk (40/25) 25 Box Jumps (30/24) 100m Run 100m walking lunges 100m Run 100m walking lunges 5 burpees 400m run with a med ball (20/14) Time: 25:15 Rx – See more at: http://crossfitmurrieta.com/2014/05/13/wednesday-51414/#comment-30663

2014-05-13

WOD “Run and get Fran” 21 Thrusters (95/65) 200m run 21 pull ups 200m run 15 Thrusters 200m run 15 pull ups 200m run 9 Thrusters 200m run 9 pull ups 200m run Time: 17:04 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.m569vBo1.dpuf

2014-05-09

WOD 3 Rds: 15 box jumps (30/24) 30 Toes to ring 45 burpees Time: 21:51 scaled with 10 toes to ring + 20 sit-ups and 15 burpees + 30 push-ups each round. – See more at: http://crossfitmurrieta.com/category/wod/#sthash.VoUVR4N1.dpuf

2014-05-07

WOD “McFlurry” 400m run 21 cleans (185/130) 21 pull ups 400m runway 15 DB thrusters (50/35) 15 pull ups 400m run 9 Cleans (185/130) 9 pull ups 400m run Time: 20:19 135# / 40# – See more at: http://crossfitmurrieta.com/category/wod/#sthash.36o7oOjD.dpuf

2014-05-05

STRENGTH shoulder/bench press WOD 6 Rds: 5 Hang Squat Clean from below the knee (135/95) 5 Push Jerks *repeat from 10/28/13 check your score here: http://crossfitmurrieta.com/2013/10/27/monday-102813/#comments Time: 11:31 120# (pr) beat my previous time by 36 seconds. – See more at: http://crossfitmurrieta.com/category/wod/#sthash.iRSf7yhJ.dpuf

2014-05-02

WOD 30 burpee broad jumps 30 pull ups 30 lunges (each leg) 30 push ups 30 Sit ups Time: 11:35 Rx ( did this on Friday 5/2. Bad allergies making it difficult to breathe) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.qAnSx3B0.dpuf

2014-04-30

WOD –>REPEAT WOD FROM 10/23/13 20 Deadlifts (265/185) Run 200m 20 KBS (1.5/1pd) Run 200m 20 OHS (115/95) Run 200m 20 burpees Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps (30/24) Run 200m Look up your time from 10/23/13 here: http://crossfitmurrieta.com/2013/10/22/wednesday-102313/ Time: 21:00 (85# OHS, …

2014-04-25

STRENGTH bench/shoulder press WOD 100 Squats 80 Sit ups 60 Alt leg jumping lunges 40 Push ups 20 Pull ups Time: 11:23 Rx (12:46 previously) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.KHYk7NEJ.dpuf