shoulders

2013-07-03

WOD 5 rounds for time 10 SDHP (95#/65, M- 75/45) 10 Bar Facing Burpees 20 Double Unders – See more at: http://crossfitmurrieta.com/#sthash.6yMRqH5A.dpuf Time: 12:37 Rx

WOD “Broom Stick Mile” Entire WOD done as a group (75/45 M- 55/25) 25 Back Squats 25 Front Squats 25 OH Squats Run 400M 25 Shoulder Press 25 Push Press 25 Push Jerk Run 400M 25 Squat Cleans 25 Thrusters Run 400M 25 Snatches Run 400M – See more at: …

2013-06-09

WOD: Run 200m each 50 pull-ups each 33 clean and jerks each 17 box jumps each Run 200m each One works while other person holds 25# plate over head Time: 27:31 with Kat

2013-06-04

STRENGTH Back Squats 5 @ 60% 3 @ 70% 2 @ 80% 2 @90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% WOD 5 Rounds 1 Shoulder Press (115/75) 1 Push Press 1 Push Jerk Complete as many reps as possible …

2013-05-27

Memorial Day Murph 1 Mile Run 100 pullups 200 pushups 300 squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on …

2013-05-20

STRENGTH Shoulder Press 3 @ 65% 3 @ 75% 3+ @ 85% WOD “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 body weight Bench Press: body weight Squat Clean: 3/4 body weight My weight: Deadlift: 225# Bench Press: 135# Squat Clean: 115# Total: 6 complete + 5 deadlifts

2013-05-14

STRENGTH Back Squats 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Front Squats 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% WOD 5 Rounds for time of: 5 Hang Cleans (135/95, m-115/75) 5 Shoulder to Overhead (same weight) 5 Lateral Burpees (over …

2013-05-10

STRENGTH Bench Press In 10 min find your 1RM WOD 10 Rounds for Time 10 Wall Balls (20/14) 10 KB Swings (1.5/1, m-purple/orange) 10 Sumo Deadlift High Pulls with KB Time: 20:55 (1.25 pd) Post wod bench press 190# (pr)

2013-05-08

STRENGTH Deadlifts In 10 Min find your 1RM WOD 3 Rounds for Time (5 min cap each round) 400m Run 21 KB Swings 12 Pull-ups Rest 1 minute *start each round together DL 345# (pr), 3:08, 3:30, 4:28 Rx Deadlift+pr My 7/29/2011 previous deadlift pr was 315# (as per “crossfit …

2013-05-07

STRENGTH Back Squats 8@65% 6@75% 4@85% 4@90@ Front Squats 5@70% 4@80% 3@85% 3@90% WOD 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135/95, m-115/75) 1-2-3-4-5-6-7-8-9-10 Chest to Bar Pull Ups **Do 10 shoulder to overhead, then 1 chest to bar pull-ups, 9 S2OH, 2 C2B, etc… Time: 16:39 (first 5 were Rx then lowered …