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shoulders

2015-04-29

WOD 15 Min EMOM: 1 Power Clean (185/130) 1 Hang Clean (185/130) 1 Squat Clean (185/130) Total: 15 rounds @ 145# – See more at: http://crossfitmurrieta.com/category/wod/#sthash.ho5wbGTp.dpuf

2015-04-27

Strength 10 minutes – Find 1RM back squat WOD 4 Rounds for Time: 5 Snatch (135/95) 10 Push Press (135/95) 15 Back Squats (135/95) Time: 16:53 @ 110# And 250# 1 rep back squat

2015-04-24

WOD “Filthy 50″ For Time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 KB Swings (1 Pood / 26#) 50 Walking Lunges 50 K2E 50 Push Presses (45/35) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-unders Time: 43:35 (Substituted burpees for push-ups. Not feeling well during workout …

2015-04-22

Strength 12 minutes – Find 1RM Shoulder Press Max: 120# WOD 15 Min AMRAP: 3 HSPU 5 Alt. Pistols 7 Thrusters (95/65) 9 Hand Release Push Ups Total: 4 rds + 4 thrusters (2 pads hspu)

2015-04-19

For 7 minutes: Max 200 meter runs For 5 minutes: Max ground 2 overhead (115/80) For 3 minutes: Max hand release push ups Total: 7 runs, 24 ground to overhead, 33 hr push-ups (64 total reps) Rx 

2015-04-18

Team WOD  -Teams of 2- 6 rounds: 22 wall balls (20/14) 22 kb swings (1.5/1) 22 burpees 22 calorie row 200m run *switch every 11th rep, one partner works while the other rests *run 200m together Time: John and Kat 37:14 Rx  – See more at: http://crossfitmurrieta.com/#sthash.b8JQ9kzu.dpuf

2015-04-16

WOD 14 minute AMRAP 400 meter run 10 burpee box jump overs (24/20) 8 toes 2 bar 6 overhead squats (95/65) Total: 2 rds + 2 burpee box jumps (75#)

2015-04-13

WOD 8 minute AMRAP 6 deadlifts (95/65) 5 squat cleans (95/65) 4 shoulder 2 overhead (95/65) 3 power snatches (95/65) Total: 4 rds + 1 squat clean Rx

2015-04-12

WOD 400m run 50 sit-ups 25 squats 200n run 50 squats 25 sit-ups 400m run Time: 10:33 WOD 2 24 double unders 12 squats 6 push-ups Time: 6:37

2015-04-09

WOD For time: 70 alternating single arm dumbbell snatches (40/25) 60 box jumps (24/20) 50 pull ups 40 overhead squats (135/95) Time: 22:15 (7 @ 75# OH all remaining at 65#) – See more at: http://crossfitmurrieta.com/2015/04/08/thursday-4915/#comment-35122