WOD 2 minutes max reps pull ups 1 minute rest 2 minutes max reps air squats 1 minute rest 2 minutes max reps sit ups 1 minute rest 2 minute max reps push ups 1 minute rest 2 minute max reps alternating lunges Total: 252 Rx – See more at: …
WOD For time: 100 Thrusters (75/55) Time: 14:00 Rx (got to 50 in 4:30, then slowed down)
WOD “Upside Down Nicole” 20 min AMRAP: Max HSPU 400 m run *Score = Total HSPU *Repeat WOD from 5/8/13. Check previous score here. Total: 64 (2 pads 5 runs plus 200m) – See more at: http://crossfitmurrieta.com/#sthash.laS5URcE.dpuf
WOD 400m run 5 Deadlifts (225/155) 25 Kb Swings (1.5/1) 5 Deadlifts 25 Goblet squats (1.5/1) 5 Deadlifts 25 Toes to ring 5 Deadlifts 25 Goblet Squats 5 Deadlifts 25 Kb Swings 5 Deadlifts 400 m run Time: 20:33 Rx – See more at: http://crossfitmurrieta.com/#sthash.EXzvtKnI.dpuf
WOD “Heavy Jackie” 1000m row 50 thrusters (95/65) 30 C2B pull-ups Time: 17:51 Rx – See more at: http://crossfitmurrieta.com/2015/01/21/wednesday-12115/#comment-34152
WOD 6 rounds for time: 600m row 12 HSPU 24 D/U Time: 27:46 (2 pad HSPU) – See more at: http://crossfitmurrieta.com/2015/01/19/tuesday-12015/#comment-34124
WOD *Teams of 3-4 “Deck of Cards” SPADES: Squats CLUBS: Jump-Through Tire Flips HEARTS: Jumping Lunges DIAMONDS: T2B JACKS: 2 wall climbs (jump over the outside wall) QUEENS: 2 rope climbs (share a rope-one teammate working at a time) KINGS: 10 alternating leg pistols ACES: Run 200m + team must …
WOD 15 minute AMRAP 20 box jumps 24″ 15 kettle bell swings 1.5pd 10 sit-ups 5 push-ups Total: 5 rounds + 6 box jumps
TEAM WOD @ 9am *Teams of 2 30 min AMRAP: Partner A: 400m Run Partner B: 10 goblet squats 10 kettle-bell swings 10 push-ups 10 box jumps 1 rope climb *Switch when Partner A returns from run *Score = Rounds + Reps Completed (run does not count) Total: Dr. Nathan …
WOD 5 rounds 2 minutes for max reps of: 1 muscle-up 3 front squats @ bodyweight (from the ground) 20 double-unders * Rest 1 minute between each round * Score = Total Reps from all rounds Total: 241 135# and scaled m/u – See more at: http://crossfitmurrieta.com/category/wod/#sthash.1ypRMRbn.dpuf