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shoulders

2013-12-10

WOD 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135m/95f/115mm/75mf) 1-2-3-4-5-6-7-8-9-10 Wall balls (20/14) Run 200m *Do 10 S2O then 1 wallball then run 200m, 9 S2O then 2 wallballs then run 200m. Time: 23:35 (120#)

2013-12-08

WOD Little “Eva” 5 Rounds for time of 400m run 15 KB Swings (2pd/1.5pd)(Masters 1.5pd/1pd) 15 Pull-ups *30min cap Time: 27:16 (1.5 pd) – See more at: http://crossfitmurrieta.com/category/wod/#sthash.ttbNnmZj.dpuf

2013-12-06

WOD 15-13-11-9-7-5-3-1 Wall ball shots (20/14) KB swings (1.5pd/1pd)(Masters 1.25pd/.75pd) Time: 8:34 Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.F9G9kARu.dpuf

2013-11-18

WOD “JT” 21-15-9 Hand stand pushups Ring Dips Push Ups Time: 16:40 (2 pads, purple band) – See more at: http://crossfitmurrieta.com/2013/11/17/monday-111813/#comments

2013-11-16

WOD EMOM Push press (115, 80) SDHP (115/80) * Min 1 do 1 of each, min 2 do 2 of each, min 3 do 3 of each….. * Use 1 bar Total: 6 rds + 1 sdhp Rx – See more at: http://crossfitmurrieta.com/category/wod/#sthash.LHZiubqS.dpuf

2013-11-13

WOD 21-15-9 Pull ups Push press (115/80) Row 300 after each round Time: 12:36 (100#) – See more at: http://crossfitmurrieta.com/2013/11/12/wednesday-111313/#comment-29145

2013-11-12

Wod Monday’s WOD. “Nutts” For time: 10 Handstand push-ups 15 Deadlift, (250/175) 25 Box jumps, (30/24) 50 Pull-ups 100 Wallball shots, (20/14) 200 Double-unders Run 400 meters with a 45/25 lb plate Time: 33:07 (2 pad hspu, 225# deadlift, 24″ box jumps, 40 pull-ups, 10 push-ups, 50 wall balls Rx, …

2013-11-10

Wod 400m row 25 push-ups 25 double unders 25 kb swings (1.25 pd) 25 box jumps 25 push press (95#) 25 squats 25 sdhp (85#) 25 double unders 25 sit-ups 400m run Time: 18:25