WOD Teams of 2: 1000m row (switch every 250m) 90 double unders 80 partner med ball sit-ups (20/14) 70 kb swings (1.5/1) 60 push-ups 50 wallballs (20/14) 40 pull-ups 30 box jumps (24/20) 20 HSPU 1000m row (switch every 250m) *one partner works while the other rests Time: John and …
WOD 30-20-10 Thrusters (95/65) Chest-to-Bar pull-ups Time: 17:35 (95# / regular pull-ups) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.oE2QzqZC.dpuf
WOD 21 – 15 – 9 Kettlebell Swings (1.5/1) HSPU Overhead Squats (95/65) *Cash out: 800m row Time: 20:36 (75# ohs, 2 pad hspu) – See more at: http://crossfitmurrieta.com/2014/10/16/friday-101714/#comment-32744
WOD 3 rounds: 15 box jumps (30/24) 30 toes thru rings 45 burpees *Repeat WOD – May 9, 2014 Time: 29:05 Rx – See more at: http://crossfitmurrieta.com/2014/10/15/thursday-101614/#comment-32713
WOD 20 min AMRAP: 5 front squats (135/95) 7 bar facing burpees 9 T2B 200m run Total: 5 rds + 2 burpees Rx – See more at: http://crossfitmurrieta.com/#sthash.YLEi4vJ9.dpuf
WOD: 50 wallballs (20/14) 30 power cleans (155/110) 15 ring muscle-ups Time: 17:11 (135# power clean, scaled m/u ring rows and ring dips red band) – See more at: http://crossfitmurrieta.com/2014/10/12/monday-101314/#comment-32636
WOD 3 rds Wall climb 10 burpees 20 alternating sledgehammers 200m row Time: 8:32 Rx Max deadlift: 1 @ 345# (pr)
Team WOD Teams of 3: 5 rounds 30 box jumps overs (24/20) 30 sit-ups 30 air squats 30 pull-ups 30 jumping lunges CASH-OUT: 1200m run together Time: Kat and me: 22:53 Rx (20 reps instead of 30) – See more at: http://crossfitmurrieta.com/#sthash.l6JTYEcB.dpuf
Strength Bench Press 5 x 65% 5 x 75% 5 x 85% AMRAP @ 95% of 1RM WOD 21-15-9 Alt. kettebell snatch (1.5/1) hand-release push-ups Time: 5:58 (purple 1.25 pd) – See more at: http://crossfitmurrieta.com/2014/10/09/friday-101014/#comment-32583
WOD 5 minute AMRAP: max reps power snatch *choose your own weight REST 1 MINUTE 3 minute AMRAP: max reps double-unders 2 Scores : Total snatch reps & weight used + Total D/U reps Total: 40 @ 95# and 162 d/u – See more at: http://crossfitmurrieta.com/2014/10/08/thursday-10914/#comments