kb
Strength:

Deadlift / Clean

WOD:

3 rds
55-44-33 d/u
40-30-20 sit ups
20-14-8 kb swings (1.5/1)

*Complete 55 d/u, 40 sit ups, 20 kb. Then 44 d/u, 30 sit ups, 14 kb etc.
*30 minute time cap

Repeat WOD from 2/12/14. Check previous time here:
http://crossfitmurrieta.com/2014/02/11/wednesday-21214/

 

running
Strength:

Back Squat / Front Squat

WOD:

7 rds
7 deadlifts (225/155#)
7 over the bar burpees
200 m run

 

toes
Strength:

Bench Press / Shoulder Press

WOD:

21-15-9
burpees
hspu
toes to bar

 

stay-calm
Open Gym

10 – Noon

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

 

Saturday
Teams of 3-4:
DECK OF CARDS
Each team is given a deck of cards.
The ENTIRE TEAM must complete the work corresponding to the flipped card before flipping to the next card.
SPADES: air squats
CLUBS: sit ups
HEARTS: push ups
DIAMONDS: pull-ups
JACKS: 10 burpees
QUEENS: 2 rope climbs (share a rope-one teammate working at a time)
KINGS: 200 m run together
ACES: The team must re-do the previous 3 cards! (excluding aces)

 

DEADLIFT

Strength:

Bench Press / Shoulder Press

WOD:

12 rds
3 deadlifts (265/185#)
13 wall balls (20/14#)

 

run
Strength:

Back Squat / Front Squat

WOD:

“Michael”
3 rds
800 m run
50 back extensions
50 sit ups

*30 min time cap

 

Pull-up
Strength:

Deadlift / Clean

WOD:

“Jackie”
1000 m row
50 thrusters (45#)
30 pull ups