burpee

Strength

Back Squat

5 @ 65%

5 @ 75%

3 @ 85%

AMRAP @ 95%

 

WOD

15 min EMOM

5 squat cleans (135/95)

5 burpees

 

ANNOUNCMENTS:

  • I think it’s time to have a little Halloween fun around here. Carve a CrossFit Murrieta-inspired pumpkin and post the pic to the CFM Facebook page. The best, most creative pumpkin will be chosen on October 31st and that person will receive 50% off of their November membership. We can’t wait to see what you come up with!

 

pull up

Strength

Shoulder Press

5 @ 65%

5 @ 75%

3 @ 85%

AMRAP @ 95%

WOD

30-20-10

Thrusters (95/65)

Chest-to-Bar pull-ups

 

ANNOUNCMENTS:

  • I think it’s time to have a little Halloween fun around here. Carve a CrossFit Murrieta-inspired pumpkin and post the pic to the CFM Facebook page. The best, most creative pumpkin will be chosen on October 31st and that person will receive 50% off of their November membership. We can’t wait to see what you come up with!

 

IMG_0184

Open Gym

10 – noon

Come work on skills, strength, or make-up a WOD that you missed. Hope to see you there!

 

wallball

Team WOD

Teams of 2-

6 rounds:

20 partner med ball squat tosses (20/14) *approximatley 10 feet apart

20 partner med ball sit-ups

400m run with med ball

 

kbs

Strength

Bench Press

3 x 60%

3 x 70%

3 x 80%

AMRAP x 90% of 1 rep max

 

WOD

21 – 15 – 9

Kettlebell Swings (1.5/1)

HSPU

Overhead Squats (95/65)

*Cash out: 800m row

 

bj

Strength

Front Squat

3 x 60%

3 x 70%

3 x 80%

AMRAP x 90% of 1 rep max

 

WOD

3 rounds:

15 box jumps (30/24)

30 toes thru rings

45 burpees

*Repeat WOD – Check previous score here.

 

 

push up

Strength

Power Clean

3 x 60%

3 x 70%

3 x 80%

AMRAP x 90% of 1 rep max

 

WOD

50 – 40 – 30 – 20 – 10

double-unders

push-ups

*The dash (-) = 1 rope climb between rounds

 

WOD HOMEWORK: 

Please click HERE to watch an awesome video about proper push-up form by Kelly Starrett.

 

ANNOUNCEMENTS:

*Nutrition Challenge Team Captains: Please report your teams points to the “Week 2″ column on the white board.

 

burpee

Strength

Back Squat

3 x 60%

3 x 70%

3 x 80%

AMRAP x 90% of 1 rep max

 

WOD

20 min AMRAP:

5 front squats (135/95)

7 bar facing burpees

9 T2B

200m run