WOD “Run and get Fran” 21 Thrusters (95/65) 200m run 21 pull ups 200m run 15 Thrusters 200m run 15 pull ups 200m run 9 Thrusters 200m run 9 pull ups 200m run Time: 17:04 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.m569vBo1.dpuf
WOD “McFlurry” 400m run 21 cleans (185/130) 21 pull ups 400m runway 15 DB thrusters (50/35) 15 pull ups 400m run 9 Cleans (185/130) 9 pull ups 400m run Time: 20:19 135# / 40# – See more at: http://crossfitmurrieta.com/category/wod/#sthash.36o7oOjD.dpuf
STRENGTH shoulder/bench press WOD 6 Rds: 5 Hang Squat Clean from below the knee (135/95) 5 Push Jerks *repeat from 10/28/13 check your score here: http://crossfitmurrieta.com/2013/10/27/monday-102813/#comments Time: 11:31 120# (pr) beat my previous time by 36 seconds. – See more at: http://crossfitmurrieta.com/category/wod/#sthash.iRSf7yhJ.dpuf
WOD 4 rds 10 ball slams (20#) 15 burpees 20 kb cleans (I did kb sumo deadlift high pulls 2pd first round 1.5 pd last 3 rounds) 30 double unders Time: 17:01
WOD 30 burpee broad jumps 30 pull ups 30 lunges (each leg) 30 push ups 30 Sit ups Time: 11:35 Rx ( did this on Friday 5/2. Bad allergies making it difficult to breathe) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.qAnSx3B0.dpuf
WOD –>REPEAT WOD FROM 10/23/13 20 Deadlifts (265/185) Run 200m 20 KBS (1.5/1pd) Run 200m 20 OHS (115/95) Run 200m 20 burpees Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps (30/24) Run 200m Look up your time from 10/23/13 here: http://crossfitmurrieta.com/2013/10/22/wednesday-102313/ Time: 21:00 (85# OHS, …
STRENGTH bench/shoulder press WOD 100 Squats 80 Sit ups 60 Alt leg jumping lunges 40 Push ups 20 Pull ups Time: 11:23 Rx (12:46 previously) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.KHYk7NEJ.dpuf
WOD For time: 5 rope climbs, 15 ft 10 Deadlifts 275/195# 20 cal row 30 Box jumps 24/20” 40 cal row 50 Wall balls, 20/14# Time: 14:30 (scaled rope climb) – See more at: http://crossfitmurrieta.com/2014/04/22/wednesday-42314/#comment-30441
WOD “CrossFit Total” 1 rep max Back Squat 1 rep max Shoulder press 1 rep max Deadlift *3 lifts per movement Total: 255 bs (pr), 355 dl (pr), 125 sp = 735 – See more at: http://crossfitmurrieta.com/2014/04/20/monday-42114/#comment-30411
“Team Murph” (2 Partners) Mile Run (Together) 100 pull ups, 200 push ups, 300 air squats Mile Run (Together) -One partner rests while the other performs movement Time: Me and Kat: 45:10 Rx – See more at: http://crossfitmurrieta.com/2014/04/18/saturday-41914/#comment-30390