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arms

2013-06-22

WOD 400M Run 21 Pull Ups 21 Push Jerk (95#/65 M- 75/45) 400M Run 15 Pull Ups 15 Push Jerk 400 M Run 9 Pull Ups 9 Push Jerk – See more at: http://crossfitmurrieta.com/2013/06/18/wednesday-61913/#sthash.nU0WUYqH.dpuf Time: 17:38 Rx

2013-06-18

Hotel wod: 50 lunges 50 push-ups 50 squats 50 jumping jacks 50 burpees 50 sit-ups Not timed. Approximately 20+ minutes.

2013-06-13

WOD “Randy” 75 power Snatch (75/45) rest 2 min. run the loop Score is your Randy time and then total time. Time: 10:26 Rx / 29:39 Rx

2013-06-09

WOD: Run 200m each 50 pull-ups each 33 clean and jerks each 17 box jumps each Run 200m each One works while other person holds 25# plate over head Time: 27:31 with Kat

2013-06-04

STRENGTH Back Squats 5 @ 60% 3 @ 70% 2 @ 80% 2 @90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% WOD 5 Rounds 1 Shoulder Press (115/75) 1 Push Press 1 Push Jerk Complete as many reps as possible …

2013-06-03

STRENGTH Shoulder Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% WOD 25 Box Jumps 25 Pull Ups 50 Walking Lunges 25 Ring Dips 25 Toes to Bar 50 Double Unders 25 Wall Balls (20/14) 25 Burpees 50 Situps 5 …

2013-05-29

WOD 3rds for time: HSPU Double unders Kb Swings Sit ups Rest 1 minute *Max reps in one minute at each station. Score is total combined reps. Total: 291

2013-05-27

Memorial Day Murph 1 Mile Run 100 pullups 200 pushups 300 squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on …