charity

Strength

Overhead Squats

6 sets x 3 reps

*Start light and build until you find your 3 rep max

WOD

10 rounds:

7 deadlifts (225/155)

200 m run

 *Repeat WOD 2/12/12. Check previous score here. 

 

ANNOUNCEMENTS:

*The farmers from Primal Pastures have moved to a new farm and want to invite us to their Spring Potluck & Grand Opening on Saturday 3/14. The coolest part is that they’ve given us a promo-code so that we can come for FREE. Thanks Paul, Jeff, Bethany & Lynsey!!! Click here to register & enter promo-code: friendofprimal

*Anthony from Progenex will be stopping by this Saturday to WOD with us and let us sample some delicious Progenex. Plan on sticking around!

 

hspu

Strength

Strict HSPU

6 sets x 3-8 reps (30-60 seconds rest between sets)

*No kipping, scale with pads, focus on getting off the box & onto the wall

WOD

7 rds:

2 rope climbs

10 wall balls

15 kb swings

20 d/u or 60 s/u

 

ANNOUNCEMENTS:

*Anthony from Progenex will be stopping by this Saturday to WOD with us and let us sample some delicious Progenex. Plan on sticking around!

 

crew

Strength

Kettlebell Snatches

4 sets of 10 (5 each arm)

WOD

“Nicole”

20 min AMRAP

400 m run

max pull ups

 *score is total number of pull ups

*Repeat WOD from 10/2/12. Check previous score here.

 

ANNOUNCEMENTS:

*At CrossFit Murrieta, we are always striving to be better for our customers. In order to improve, we are conducting a survey beginning next Monday, March 9th. The survey will be sent by email so make sure to check your inboxes. Your feedback is greatly appreciated!

 

abby

Strength

Every 90 seconds for 6 minutes:

2 Clusters (squat clean thruster) @ 60-70% of C&J

WOD

3 rds:

*1 minute stations

SDHP (95/65)

Thrusters

Hang cleans

Push Press

 

* 1 minute rest between rounds

* Score is total number of reps

 

run

Open Gym

10 – Noon

Come work on strength, skills, or make-up a WOD that you missed during the week. We hope to see you there!

 

cf open

There’s still time to register for the Open. Deadline is Monday. Click here!

OPEN WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

OPEN WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

*Be prepared to workout in heats with a partner to keep track of your reps/max weight.

*We will be doing the CrossFit Open WODs for the next 4 Saturdays instead of team workouts (whether you’re registered or not). 

 

 

run

Strength

10 min EMOM

1 hang squat snatch @ 70%

*Report weight used to white board

WOD

5K Run

*Repeat from 2/14/14. Check previous score here.

 

t2b

Skillwork

Rope climb/Legless/L-Sit Practice

WOD

50-40-30-20-10

wall balls

10-8-6-4-2

toes to bar