WOD AMRAP 12 mins: Ascending ladder of: 3 Thrusters 115/75# 3 Box jumps 30/24″ 3 Chest to bar pull ups 6 Thrusters 6 Box jumps 6 C2B 9 Thrusters 9 Box jumps 9 C2B ….until 12 mins is over. Total: 90 reps (105#, 30″, some chest to bar but most …
TEAMS of 2 Run 400 50 Burpee Box Jumps Run 400 75 Thrusters (95,65) Run 400 100 Partner Med Ball Sit Ups Run 400 125 KBSDLHP ( 1.5/1 pood) * Accumulate 10 Rope Climbs any time during WOD Time: Kat and Me 34:24 (65# thrusters, 1pd kb) – See more …
WOD 5Rds 10 DL (225/155) Row 300 10 HSPU Time: 25:55 (Rx deadlift, 2 pads first round, 1 pad all remaining) – See more at: http://crossfitmurrieta.com/2013/10/01/wednesday-10213/#comment-28725
WOD 5 Rds: 50′ Barbell OH walking lunges (45/35) 21 Burpees – See more at: http://crossfitmurrieta.com/category/wod/#sthash.SiXOxGxV.dpuf Time: 19:02
WOD AMRAP 15 min: 2/1.5 Pood Kettle bell swings, 12 reps Sprint 50m with the kettle bell Total: 8 rounds + 40 meters (1st round Rx, 1.5 pd all the rest) – See more at: http://crossfitmurrieta.com/2013/09/25/thursday-92613/#comment-28650
WOD “Diane” 21-15-9 Deadlift (225/155) HSPU Time: 10:15 (deadlift 225#, hspu 2 pads)
WOD “The Ortega” 5 Rds. 2 Reps Bear Complex (185/130) Run 400 M – See more at: http://crossfitmurrieta.com/#sthash.YGQRYFs7.dpuf Time: 17:39 120# After getting up at 6:00 am eastern time and flying home from Washington D.C. Also, I’ve logged 64 straight weeks at Crossfit!
Saturday WOD Teams of 2: 10 min amrap 5 HSPU 10 T2B rest 1 min 10 min amrap 5 thrusters 10 Kb swings rest 1 minute 10 min amrap 5 ring dips 10 box jumps *One person works at a time – See more at: http://crossfitmurrieta.com/#sthash.pVn2Wx29.dpuf John and Kat: 8 …
WOD Run 800 meters 5 Rope climbs Row 600 meters 15 Hand stand push-ups Run 400 meters 25 Ring push-ups Row 200 meters 35 over the box jumps *25 min Cap – See more at: http://crossfitmurrieta.com/#sthash.8w00PpuU.dpuf Time: 23:46 scaled rope climb and 2 pad hspu
Strength NONE WOD 7 Rounds 10 DL(135/95) 10hang cleans 10 Front sQuats 10 push press 10 back squats run 200 *25 min cap Total: 3 rounds + 9 hang cleans #95 (Sunday 9/8)