WOD 15 Minute AMRAP: 3 WallBalls (20/14) 200m run 6 MedBall Sit Ups (20/14) 200m row 9 PullUps 20 Mountain Climbers Score is Total Rounds + Reps Completed Total: 3 rounds + 6 sit-ups Rx – See more at: http://crossfitmurrieta.com/#sthash.ua1TbZUX.dpuf
WOD 50 PushPress (45/35) 40 Kettlebell Swings (1.5/1) 30 Wall Balls (20/14) 20 Pull-Ups 10 HSPU 20 Pull-Ups 30 Wall Balls 40 KBS 50 OverHead Squats (45/35) CASH-OUT: 100 Double Unders Time: 27:51 (2 pad HSPU) – See more at: http://crossfitmurrieta.com/2014/12/17/thursday-121814/#comment-33808
WOD 5 Rounds For Time: 2 Bar Complex. Each rep consists of 1 Squat Clean, 1 Hang Power Clean, and 1 Shoulder to Overhead 10 Over The Bar Burpees *Start with 135#/95#. Add 10# to your bar each round. *If you don’t think that you can add 10lbs every round …
Team WOD *Teams of 3 30 min AMRAP: 30 wall balls (20/14) 30 power cleans (45/35) 30 box step ups with barbell on back (24/20) 30 push-ups / burpees *split reps evenly *1 partner works while 1 partner rests Total: 7 rounds (push-ups) – See more at: http://crossfitmurrieta.com/#sthash.NOsRiAWa.dpuf
WOD 3 rds: 5 HSPU 10 push ups 15 toes through rings 20 squats 30 sit ups 40 walking lunges 2 rope climbs Time: 20:36 (1 pad hspu) – See more at: http://crossfitmurrieta.com/2014/12/11/friday-121214/#comment-33762
WOD 20 min AMRAP 50 ft. burpee broad jump 50 ft. bear crawl 3 bear complex (120/85) *1 bear complex = 1 power clean, 1 front squat, 1 push-press, 1 back squat, 1 back push press. Total: 6 rounds + bear crawl 95# – See more at: http://crossfitmurrieta.com/2014/12/10/thursday-121114/#comments
WOD 15 min EMOM Ground to overhead (165/110) *Increase 1 rep every minute Total: 6 rounds + 30 at 140# – See more at: http://crossfitmurrieta.com/2014/12/07/monday-12814/#comment-33669
WOD 5 rds: 5 Deadlifts (260/185) 20 Wallballs (20/14) Time: 11:48 Rx – See more at: http://crossfitmurrieta.com/#sthash.eYimWr3J.dpuf
Team WOD Teams of 2- 1000 m row (switch every 250m) 100 push press (45/35) 100 abmat sit ups 100 pull ups 100 air squats 100 DU 100 KB swings (1.5/1) Run dirt mile together *All reps split evenly *One partner works while the other rests Time: 33:22 (rowed 1600m …
WOD – Nutrition Challenge Benchmark 3 rounds: 1 minute stations – squats sit-ups kettlebell swings (1/.75) row for calories *Rest 1 minute after each round Score = total reps + total calories rowed Total: 349 Rx (improved by 27) Previous total was 322