Team WOD *Courtesy of Brick CrossFit* *Teams of 2 or 3 7 rounds: 7 ground to overhead (135/95) 7 box jumps (24/20) 7 C2B pull-ups *1 completes a round, then switch *Both complete 7 rounds *Partner 2 rest while partner 3 runs 200m Time: 26:48 Rx with Kat – See …
Strength Back Squat 20 x 50% of 1RM + 20# (unbroken) WOD EMOM “Death by Squat Snatches” (95/65) *1 squat snatch the first minute, 2 squat snatches the second minute… *Wherever you break the EMOM, rest 3 minutes, then row 2000m for time. Score = EMOM + Row Time Total: …
WOD 100 Push Press (95/65) 100 Hang Cleans (95/65) Each break in reps = 5 Wall Balls (Athlete cannot rest in either the front rack or hang position. As soon as reps stop “cycling”, that is considered a break in reps. ) Time: 29:49 Rx – See more at: http://crossfitmurrieta.com/#sthash.lkwhEeVH.dpuf
WOD 16 Minute AMRAP: 5 Burpees 1 Rope Climb 20 SitUps Total: 9 rounds + 3 burpees Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.ykRMbBeB.dpuf
WOD Fran 21-15-9 Thrusters (95/65) Pull-Ups Time: 9:16 Rx
Team WOD @ 9am *Teams of 2 2 Rounds For Time: 40 Partner Wall Balls (20/14) 40 Overhead WB Lunges 40 MedBall Cleans 40 Partner MedBall Burpeess (toss MedBall to partner at top of Burpee) 40 Partner MedBall SitUps 400m run with MedBall Time: Kat and me 26:14 girl Rx …
WOD Tabata Something Else: *8 Rounds Per Movement. No rest between Movements. 20 seconds of work followed by 10 sec Rest* Pull-Ups Push-Ups Sit-Ups Squats Score is Total REPS for all movements. Total: 284 Rx – See more at: http://crossfitmurrieta.com/#sthash.A73ylCX2.dpuf
Holiday WOD *We will be closed the rest of the day* 12 Days of Christmas Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, …
WOD 100 Double Unders 100 KBS 70#/44# Every Break in REPS = 5 Burpees before you can start working again. Time: 10:22 (1.5 pd) *130 straight weeks at Crossfit Murrieta! +100 sit-ups and 400m row cool down. – See more at: http://crossfitmurrieta.com/category/wod/#sthash.Wdy3SRFm.dpuf
Team WOD “Murph” *Teams of 2: Run 1 Mile 100 PullUps 200 PushUps 300 Air Squats Run 1 Mile (1 athlete works at a time. Athletes share work however they prefer, but must run together) Time: 33:43 Rx (pr- shadowed Kat and Ryan) – See more at: http://crossfitmurrieta.com/#sthash.wDIpthl1.dpuf