WOD Row 500 meters for time 2 minute recovery Row 1000 meters for time 2 minute recovery Row 2000 meters for time *You will have 3 individual scores for this WOD Times: 1:54, 4:04, 8:22 – See more at: http://crossfitmurrieta.com/2013/10/10/friday-101113/#comments
WOD AMRAP 12 mins: Ascending ladder of: 3 Thrusters 115/75# 3 Box jumps 30/24″ 3 Chest to bar pull ups 6 Thrusters 6 Box jumps 6 C2B 9 Thrusters 9 Box jumps 9 C2B ….until 12 mins is over. Total: 90 reps (105#, 30″, some chest to bar but most …
WOD 5 rounds: 7 Front squats (135/95) 21 Kb swings (1.5/1) 50 Double-unders *Capped 20 min Total: 3 rounds + 46 d/u Rx (2:47 my first round) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.Y3DdOEgv.dpuf
TEAMS of 2 Run 400 50 Burpee Box Jumps Run 400 75 Thrusters (95,65) Run 400 100 Partner Med Ball Sit Ups Run 400 125 KBSDLHP ( 1.5/1 pood) * Accumulate 10 Rope Climbs any time during WOD Time: Kat and Me 34:24 (65# thrusters, 1pd kb) – See more …
WOD 100 Hang Snatch (95/65) * Every time you put bar down must do 5 burpees before picking it back up* Can only hold bar in Hang position (Not on shoulders or legs…) Time: 22:50 80# (50 burpees) – See more at: http://crossfitmurrieta.com/2013/10/03/friday-10413/#comment-28750
WOD 5Rds 10 DL (225/155) Row 300 10 HSPU Time: 25:55 (Rx deadlift, 2 pads first round, 1 pad all remaining) – See more at: http://crossfitmurrieta.com/2013/10/01/wednesday-10213/#comment-28725
WOD AMRAP 15 min: 2/1.5 Pood Kettle bell swings, 12 reps Sprint 50m with the kettle bell Total: 8 rounds + 40 meters (1st round Rx, 1.5 pd all the rest) – See more at: http://crossfitmurrieta.com/2013/09/25/thursday-92613/#comment-28650
WOD “Karen” 150 Wallballs for time (20/14) Rest 3 minutes 250m row penalty for each time the medicine ball touches the ground. (Use chips to keep track) – See more at: http://crossfitmurrieta.com/2013/09/22/monday-92313/#comment-28609 Time: 14:31 not my best time. + 750m row. Did this 9/23 wod on 9/24.
WOD “The Ortega” 5 Rds. 2 Reps Bear Complex (185/130) Run 400 M – See more at: http://crossfitmurrieta.com/#sthash.YGQRYFs7.dpuf Time: 17:39 120# After getting up at 6:00 am eastern time and flying home from Washington D.C. Also, I’ve logged 64 straight weeks at Crossfit!
Saturday WOD Teams of 2: 10 min amrap 5 HSPU 10 T2B rest 1 min 10 min amrap 5 thrusters 10 Kb swings rest 1 minute 10 min amrap 5 ring dips 10 box jumps *One person works at a time – See more at: http://crossfitmurrieta.com/#sthash.pVn2Wx29.dpuf John and Kat: 8 …