*Reid helped come up with this WOD. This will be his last WOD at CFM for awhile. Come wish him farewell on his new adventure to Hawaii. Good luck Reid!3 rounds: 400m run 5 snatch (115/75) 5 OHS (115/75) 25 GHD sit-ups Time: 13:47 (80# snatch and OHS, ab-mat sit-ups)
WOD 3 rounds: 400m run 30 calorie row 20 burpees over the rower Time: 22:49 Rx
WOD1-2-3-4-5-6-7-8-9-10 squat clean (155/105) box jump (24/20) Time: 24:46 (1-5 Rx, 6-10 @ 135#)
WOD “Rowing Nancy” 5 rounds: 400m row 15 overhead squats (95/65) Time: 19:47 (80#)
Team WOD @ 9 am -Teams of 2- For time: 400m run w/ partner 60 push-ups 400m run w/ partner 60 KB Swings (1.5/1) 400m run w/ partner 60 pull-ups 400m run w/ partner 60 wallballs (20/14) 400m run w/ partner 60 box jumps (24/20) *Must alternate every 10 reps …
WOD10-9-8-7-6-5-4-3-2-1 Backsquat (bodyweight) Burpees *Run 200m between rounds Time: 25:38 175#
Strength Every 2 minutes for 12 minutes: 1 power snatch + 2 hang squat snatches @ 70% max snatch WOD “Randy” 75 snatch (75/55) Time: 8:26 Rx
WODFor time: 30 OH walking lunges with plate (45/25) 200m run 25 ring rows 200m run 20 wall balls 200m run 15 push ups 200m run 10 T2B 200m run Time: 12:12 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.TRglcIQK.dpuf
Team WOD -Teams of 2- 25 Min AMRAP: 10 thrusters (95/65) 10 box jumps (24/20) 10 sit-ups 10 push-ups *One partner does AMRAP, other runs 400m *Switch at the end of every 400m run *Score = total number of rounds + laps ran Total: Ryan and Me: 9 Rounds + …
WOD7 min AMRAP 5 deadlifts (125/85) 5 hang cleans (125/85) 5 push jerks (125/85) *Rest 2 minutes 1000m row Total: 5 rounds + 3 DL / 4:02 row *Score = Rounds Completed + Row Time -See my pic and – See more at: http://crossfitmurrieta.com/#sthash.RX85JMSA.dpuf