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arms

2013-11-22

WOD 5rds 20 Walking overhead Kb lunges 1.5/ 1 (10 right 10 left) 30 D/U 25 abmat situps Time: 19:27 (1 pd Kb) – See more at: http://crossfitmurrieta.com/#sthash.0g1Xtdmx.dpuf

2013-11-18

WOD “JT” 21-15-9 Hand stand pushups Ring Dips Push Ups Time: 16:40 (2 pads, purple band) – See more at: http://crossfitmurrieta.com/2013/11/17/monday-111813/#comments

2013-11-16

WOD EMOM Push press (115, 80) SDHP (115/80) * Min 1 do 1 of each, min 2 do 2 of each, min 3 do 3 of each….. * Use 1 bar Total: 6 rds + 1 sdhp Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.LHZiubqS.dpuf

2013-11-13

WOD 21-15-9 Pull ups Push press (115/80) Row 300 after each round Time: 12:36 (100#) – See more at: http://crossfitmurrieta.com/2013/11/12/wednesday-111313/#comment-29145

2013-11-12

Wod Monday’s WOD. “Nutts” For time: 10 Handstand push-ups 15 Deadlift, (250/175) 25 Box jumps, (30/24) 50 Pull-ups 100 Wallball shots, (20/14) 200 Double-unders Run 400 meters with a 45/25 lb plate Time: 33:07 (2 pad hspu, 225# deadlift, 24″ box jumps, 40 pull-ups, 10 push-ups, 50 wall balls Rx, …

2013-11-10

Wod 400m row 25 push-ups 25 double unders 25 kb swings (1.25 pd) 25 box jumps 25 push press (95#) 25 squats 25 sdhp (85#) 25 double unders 25 sit-ups 400m run Time: 18:25

2013-11-08

WOD 800 m run 20 tire flips 600 m run 20 decline push ups 400 m run 20 pull ups 200 m run 20 box jumps Time: 19:17 – See more at: http://crossfitmurrieta.com/category/kids/#sthash.jWYEwS6L.dpuf

2013-11-05

WOD 5 RFT of: 20 Toes to rings 5 Sots clean press (45F 65M) Time: 11:57 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.ue3YfbIZ.dpuf

2013-11-04

WOD 4 Rds: Row 1000m sprint 1 min slow recovery row Time: 3:52, 4:03, 4:20, 4:02 – See more at: http://crossfitmurrieta.com/2013/11/03/monday-11413-2/#comment-29065