WOD Run 800 meters 5 Rope climbs Row 600 meters 15 Hand stand push-ups Run 400 meters 25 Ring push-ups Row 200 meters 35 over the box jumps *25 min Cap – See more at: http://crossfitmurrieta.com/#sthash.8w00PpuU.dpuf Time: 23:46 scaled rope climb and 2 pad hspu
Strength NONE WOD 7 Rounds 10 DL(135/95) 10hang cleans 10 Front sQuats 10 push press 10 back squats run 200 *25 min cap Total: 3 rounds + 9 hang cleans #95 (Sunday 9/8)
WOD “Frelen” 5 Rds Run 800M 15 DB thrusters (30/25 m-15/25) 15 Pull Ups 45 Min Cap – See more at: http://crossfitmurrieta.com/2013/09/03/wednesday-9413/#comment-28406 Time: 48:51 Rx. Couldn’t make it in time yesterday so did it today 9/5.
Team WOD Teams of 3 Buy in 100 double unders (Each) 50 – 45# Thrusters (Each) Then 400M Run 100 Toes to bar 150 Overhead Squats (95/65) 200 Pull-ups 250 Sit ups 400 M Run *All team members must complete the D/U and Thrusters but can be split up however. …
WOD 100 D/U then: 10-9-8-7-6-5-4-3-2-1 Push press (115/75) push ups hang cleans(115/75) sit ups Front squats(115/75) *Capped 25 min – See more at: http://crossfitmurrieta.com/#sthash.PFPPNgAI.dpuf Total: 5 rounds + 3 push press #95 (finished in O.T.) Temp: 102 degrees at the start of the WOD.
WOD 15 min amrap 5 HSPU 10 Ring dips 15 jumping squats – See more at: http://crossfitmurrieta.com/#sthash.00aSvKAH.dpuf Total: 7 rounds + 1 hspu (2 pads and red band)
Teams WOD Teams of 2: “Filthy 50″ 50 box jumps 50 jumping pull ups 50 KB swings 50 walking lunges 50 K2E 50 push press 50 back extensions 50 wall balls 50 burpees 50 double unders * one person is working while other partner is running 200m with (45/25) bumper …
WOD 1000m row 100 sit ups 800m row 50 sit ups 400m row 25 sit ups *Capped 20 Min – See more at: http://crossfitmurrieta.com/2013/08/21/thursday-82213/#comments Time: 18:03 Rx
Strength Deadlift/Clean WOD 5 Rounds 6 Barbell Complex (power cleans+left lunge+right lunge+push press) (135/95 m-115/75) 12 GHD 24 double unders *Capped 20 min – See more at: http://crossfitmurrieta.com/#sthash.gWfpwT7w.dpuf Total: 4 rds + 2 barbell complexes (1st round 115#, all remaining rounds 95#)
WOD 10 Rds: Row 250m Rest 1 min Time: 18:01