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arms

2014-01-08

WOD 21-15-9 DB Burpee box step overs (24/20 box) (45/30DB) Wall balls (20/14) Double Unders Time: 18:26 (started with 40#, switched to 35# after 11 reps) – See more at: http://crossfitmurrieta.com/#sthash.Cn2RIcjr.dpuf

2014-01-02

WOD 25 HSPU 50 Hang Snatch (75/45) 75 Toes to Ring 100 Double Unders 500m Row *20 min cap Time: 20:00 completed everything up through double unders. Finished row in 2:08 overtime. (2 pads for hspu) – See more at: http://crossfitmurrieta.com/2014/01/01/thursday-1214/#comment-29461

2013-12-31

WOD In 5 minutes run 400m with remaining time max effort Power Clean. (135/95) Then in 5 minutes run 400m with remaining time max effort Push Jerk. (135/95) Then in 5 minutes run 400m with remaining time max effort squat clean. (135/95) Score is total reps completed. Total: 58 reps …

2013-12-28

Team Wod: teams of 2 20 min Amrap Partner A runs 200 M with med ball (20/14) Partner B completes the following 5 Pull Ups 10 OH step ups on box (24/20box) (45/25plate) 15 situps When partner A gets back from run, the athletes switch and start where there partner …

2013-12-27

WOD Tabata Mash Up Hang Clean/Push Press(115/75) Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest. Odd numbers are Hang Cleans/ Even numbers are Push Press. Score=total reps completed in all 16 rds. Total: 83 (1st round Rx, 100# all remaining rounds) – See more …

2013-12-22

WOD 5 thrusters 15 sit-ups 90 double unders 10 thrusters 25 sit-ups 60 double unders 15 thrusters 35 sit-ups 30 double unders Time: 13:11 (had to re-tie shoes during wod)

2013-12-20

WOD 20min AMRAP 5 Burpee box jumps (24”20”) 5 HSPU 5 Pull-ups Total: 10 rounds + 5 burpee box jumps (2 pads) – See more at: http://crossfitmurrieta.com/2013/12/19/friday-121817/#comment-29407