shoulders

2013-09-05

WOD “Frelen” 5 Rds Run 800M 15 DB thrusters (30/25 m-15/25) 15 Pull Ups 45 Min Cap – See more at: http://crossfitmurrieta.com/2013/09/03/wednesday-9413/#comment-28406 Time: 48:51 Rx. Couldn’t make it in time yesterday so did it today 9/5.

2013-09-02

Team WOD Teams of 3 Buy in 100 double unders (Each) 50 – 45# Thrusters (Each) Then 400M Run 100 Toes to bar 150 Overhead Squats (95/65) 200 Pull-ups 250 Sit ups 400 M Run *All team members must complete the D/U and Thrusters but can be split up however. …

2013-08-28

WOD 100 D/U then: 10-9-8-7-6-5-4-3-2-1 Push press (115/75) push ups hang cleans(115/75) sit ups Front squats(115/75) *Capped 25 min – See more at: http://crossfitmurrieta.com/#sthash.PFPPNgAI.dpuf Total: 5 rounds + 3 push press #95 (finished in O.T.) Temp: 102 degrees at the start of the WOD.

2013-08-26

WOD 15 min amrap 5 HSPU 10 Ring dips 15 jumping squats – See more at: http://crossfitmurrieta.com/#sthash.00aSvKAH.dpuf Total: 7 rounds + 1 hspu (2 pads and red band)

2013-08-24

Teams WOD Teams of 2: “Filthy 50″ 50 box jumps 50 jumping pull ups 50 KB swings 50 walking lunges 50 K2E 50 push press 50 back extensions 50 wall balls 50 burpees 50 double unders * one person is working while other partner is running 200m with (45/25) bumper …

2013-08-16

WOD 5 Dead Lifts 10 Cleans 15 Front Squats 20 Push Press 25 Snatches 30 Clean and Jerks (115/ 80) *Use one bar *20 min cap – See more at: http://crossfitmurrieta.com/#sthash.YWk5Wtdq.dpuf Time: 20:00 Rx (-2 c&j) finished final 2 clean and jerks in overtime.

2013-08-14

WOD 4 Rounds: 25 Kettle Bell Swings 25 Box Jumps 2 Rope Climbs *Capped 25 min – See more at: http://crossfitmurrieta.com/#sthash.YPTaeKfy.dpuf Time: 17:57 (1.25 pood kb, 5 pull-ups and 5 squats for each rope climb)

2013-08-09

WOD 10 Mins to Complete: Shoulder Press-1×5, Push Press- 3×5, Push Jerk 5×5 (Must use same weight for duration of movement. Choose wisely!) 1,000m run Score = weight lifted / Time. – See more at: http://crossfitmurrieta.com/2013/08/08/friday-8913/#comment-27984 Total: 115/115/125 (355# total) 4:56 run

2013-08-04

Home WOD to test out the new box I built. 4 rounds for time 15 Box Jumps 20 KB swings (1 pood) 25 Sit-ups 400m run Time: 21:26

2013-07-05

Strength In 10 min find your 1 RM Front Squat WOD 20 Min AMRAP 5 HSPU 10 Pistols 15 Abmat Sit Ups – See more at: http://crossfitmurrieta.com/#sthash.SYKw0cWq.dpuf Front Squat: 185 Total: 9 rds + 5 hspu (2 mats hspu, guided pistols)