shoulders

2015-04-07

WOD 3 rounds 500 meter row 6 deadlifts (255/175) 12 burpees over bar Time: 15:52 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.rJ8sO2HA.dpuf

Team WOD @ 9am Teams of 4: Partners A & B run the loop together Partners C & D perform AMRAP: 30 box jumps (24/20) 30 kb swings (1.5/1) 30 pull ups 30 d/u (90 s/u) 30 push ups *split reps evenly Partners C & D run the loop when …

2015-04-02

WOD 6 minute AMRAP: 4 box jumps (24/20) 4 dumbbell cleans (40/25) 4 dumbbell shoulder 2 overhead (40/25) 4 hand release push-ups Total: 6 rounds (30# dumbbell) – See more at: http://crossfitmurrieta.com/2015/04/01/thursday-4215/#comment-35031 – See more at: http://crossfitmurrieta.com/2015/04/01/thursday-4215/#comment-35031

2015-04-01

WOD For 5 minutes: 1 thruster (115/80) 1 burpee over bar 2,2… 3,3… *rest 3 min 5 minute AMRAP: 5 power cleans (185/125) 10 chest 2 bar pull-ups *Two separate scores Total: 6 rds + 1 thruster = 43 total 95# AMRAP Total: 2 rds + 5 power cleans 125# …

2015-03-29

WOD 800m run 25 sit-ups and 25 back extensions 800m run 25 kb swings (1.5 pood) and 25 push-ups 800m run 25 sit-ups and 25 squats Time: 25:02

2015-02-15

Quick WOD 400m row 20 sit-ups 20 jumping lunges 20 kettle bell swings 20 back extensions 20 push-ups 20 tire flips 20 box jumps 30″ 10 clean and jerks 145# Time: Untimed ~25 min

2015-02-13

WOD 3 min Amrap: 5 burpees 1 rope climb 3 min Amrap: 5 air squats 1 tire flip 3 min Amrap: 5 pull ups 1 wall climb 3 min Amrap: 5 alt. pistols 1 HSPU *Score = Total Reps Total: 137 (2 pad HSPU and guided pistols) – See more …

2015-02-12

Thinking of you today dad. Happy birthday. WOD 5 min Amrap: 20 meter sprint 10 wall balls (20/14) *rest 1 minute 4 min Amrap: 40 meter sprint 10 Front Squats (95/65) *rest 1 minute 3 min Amrap: 60 meter sprint 10 Hang Cleans (95/65) *rest 1 minute 2 min Amrap: …

2015-02-08

WOD For Time: 5-4-3-2-1 Clean and Jerk (195/135) 50-40-30-20-10 Double Unders Time: 7:43 (150#) – See more at: http://crossfitmurrieta.com/#sthash.Ong53Iei.dpuf

2015-02-04

WOD 3 rds: 200 Meter DB waiter walk right arm (40/30) 30 sit ups 200 Meter DB waiter walk left arm 30 back extensions *3 burpee penalty if DB is taken out of “waiter” position during carry Time: 31:53 (Rx 1st round, 35# rounds 2 and 3) – See more …