WOD

Run 5K

Skill Work

Partner up and take 10 minutes to develop the PVC overhead squats.  Partner should be looking for the following:

1) Good general squat form through the lumber curve, knees over toes, weight in the heels, and proper depth.

2) The PVC pipe should travel almost vertically never leaving a general position over the heels (use shoulder flexibility).

3) Proper stacking of the skeletal system throughout the lift by presenting the armpit to the front, pulling the triceps to the floor, and pushing the bend in elbow to the ceiling.

WOD

5 rounds for time of:

20/14# Wall balls, 25 reps

Burpee pull-ups, 25 reps (Men: tall bar/Women: short bar)

Now that we’ve all had a couple weeks to think about challenging yet attainable goals (and Ryan finally hung the white boards, by the way, thank you Scott), it’s time to put them on display for everyone to see and support your dedication to self-improvement. Send your short term (March 1st), Mid term (July 1st), and long term (Dec 31st) goals to be posted at the box. The CFM coaching staff will review them and assign an appropriate incentive to them. Good idas are, but not limited to: body composition, mastery of technical movements, and improved output on benchmark WODs. Send them to info@crossfitmurrieta.com.

John H Cliff Diving

WOD
AMRAP 20 min of:
Jumping lunges, 12 reps R/L
1.5/1 Pood American kettle bell swings, 12 reps
Row 250 meters

Mobility WOD

WOD
3 rounds for time of:
20/16# Ball slams, 15 reps
Row 350 meters

WOD
7 rounds for time of:
AMRAP 2 min
-Toes through rings, 4 reps
-Burpees, 4 reps
Rest, 1 min

Disposable Heroes Project

Update:

Jan 21st @ CrossFit by Overload (details on their site)
Registration will start at 8:00 a.m. @ the box.
Event starts at 9:00 a.m.
Donations are much appreciated.
Please donate at the following web site(s):
http://thedhproject.org/merchandise_product.php

http://www.thedisposableheroesproject.com/

January 21, 2012, we are having Brad McKee and the Disposable Heroes Project out to CrossFit by Overload.  This event is gonna be epic.  This will be the biggest DHP WOD by far.  We will have 2 wounded vets, 2 Hero WOD families, and some Navy Seals.

Brad and the veterans will be speaking, There will be a full Marine Corps Color Guard, A bugler will play taps, then we will be doing the DHP WOD.  After the wod, Brad will be presenting a gift to a veteran.

This event promises to be moving and uplifting.  The WOD itself is a great tribute to the vets and can be scaled accordingly.

The Disposable Heroes Project is committed to raising funds and awareness to assist wounded veterans and families of fallen soldiers in any way possible. We want to cater to any need those who have served for our freedom may have, whether it be by purchasing airline tickets for parents to see their fallen son’s ashes or making a lifelong Boston Red Sox fan’s dreams come true by surprising her with a tour of Fenway Park. We aim to ensure their sacrifices are never forgotten, and to show everyone that our troops are MORE THAN JUST A NUMBER. Often soldiers see themselves as disposable. They have one goal and if it takes giving their lives, they’re willing. We’re here to honor their goal.

Please bring your entire box out to participate in this great tribute to our heroes.

Jordan Gravatt
CrossFit by Overload
CFHQ Media

WOD

21-18-15-12-9-6-3 reps for time of:

75/55# SDHP

20/14# Wall balls

Strength WOD
Bench press
3-3-3-3-3

WOD
7 rounds for time of:
Double unders, 50 reps
115/80# Overhead squat, 12 reps

Brenda stepping out of her comfort zone and trying something new… Inspired by CF.

WOD
AMRAP 15 min of:
Run 100 meters
24/20″ Box jumps, 12 reps
Tire flip, 3 flips or 3/4 Bodyweight clean & jerk 5 reps

Mobility WOD

1) Get your midline properly stabilized

2) Properly position your shoulder for instantious power

3) Develop wrist flexibility to avoid injury and fatigue

4) PR or ER

WOD

“Fran”

21-15-9 reps for time of:

95/65# Thrusters

Pull-ups