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arms

2013-07-27

TEAM WOD Teams of 2 #1) 7 min AMRAP 7 wall balls 25 d/u #2) 7 min AMRAP 6 kb swings 50 m sprint #3)7 min AMRAP 5 burpees 100 m row *one person works at a time *score is total number of complete rds and reps for each AMRAP …

2013-07-25

Strength Back Squats/ Front Squats WOD 5 rds 300 m row 5 hang cleans 5 thrusters 5 oh squats *one bar for all movements *score is time + weight *Capped at 25 min – See more at: http://crossfitmurrieta.com/2013/07/24/thursday-72513/#comments Time: 19:48 75# (85# first round)

2013-07-16

WOD 7 rds 20 push jerks (115/80) (m-95/65#) 200 m run *Capped 20 min – See more at: http://crossfitmurrieta.com/#sthash.JboFdnc6.dpuf Total: 5 rds+ 3 push jerks (1st round Rx, 4 @ 95#)

2013-07-10

WOD 21-18-15-12-9-6-3 Double Unders Toes to rings Slam balls (20/15#) *20 Min Cap – See more at: http://crossfitmurrieta.com/2013/07/09/wednesday-71013/#comment-27468 Time: 17:06 Rx (sore shoulder but pushed through)

2013-07-07

WOD 7 min AMRAP burpees *both hands much touch rings 6” above standing reach (Open WOD 2013) – See more at: http://crossfitmurrieta.com/#sthash.1ChvDvq8.dpuf Total: 73

2013-07-05

Strength In 10 min find your 1 RM Front Squat WOD 20 Min AMRAP 5 HSPU 10 Pistols 15 Abmat Sit Ups – See more at: http://crossfitmurrieta.com/#sthash.SYKw0cWq.dpuf Front Squat: 185 Total: 9 rds + 5 hspu (2 mats hspu, guided pistols)

2013-07-03

WOD 5 rounds for time 10 SDHP (95#/65, M- 75/45) 10 Bar Facing Burpees 20 Double Unders – See more at: http://crossfitmurrieta.com/#sthash.6yMRqH5A.dpuf Time: 12:37 Rx

2013-07-01

WOD EMOM – Do 1 rep 1st min, 2 reps 2nd min, 3 reps third min….until you cannot complete the required # of reps. Thrusters (115/75 M- 95/55) Score = Total rds + add’l reps from incomplete round. – See more at: http://crossfitmurrieta.com/#sthash.j2Q9uNy6.dpuf Total: 8 rounds + 5 (95#)

2013-06-28

WOD 30 Rounds Row for 30 seconds, Rest for 30 seconds Score total distance rowed – See more at: http://crossfitmurrieta.com/#sthash.KTZVie1A.dpuf Total: 4529 meters (rower set to 6)

2013-06-27

Strength Back Squats 5@60% 5@70% 2×5@75% Front Squat 5@60% 5@70% 5@75% WOD “Elizabeth” 21-15-9 Cleans (135/95 M- 115/75) Ring Dips – See more at: http://crossfitmurrieta.com/#sthash.bW9tjU9V.dpuf Time: 9:33 135 / red band