situp

Team WOD @ 9am

“Deck of Cards”

Teams of 3:

Hearts = burpees

Spades = toes to bar

Clubs = squats

Diamonds = push-ups

Joker = 400m run

Ace = 2 rope climbs

Queen = 5 pull-ups

King = 20 jumping lunges

Jack = 30 double-unders

 

toes

Strength

Bench Press

5 @ 75%

3 @ 85%

2 @ 95%

1 @ 105%

WOD

20 min AMRAP:

5 push jerks (135/95)

10 alternating leg pistols

15 toes to bar

 

ANNOUNCMENTS:

  • The 6pm class will be CANCELED tonight. Happy Halloween!!!
  • If you plan on attending Mental Toughness Development today at 9:30am, Coach Brent requests that you bring a weighted vest or body armor if you have it. Thank you!
  • Don’t forget to carve a CrossFit Murrieta-inspired pumpkin and post the pic to the CFM Facebook page. The best, most creative pumpkin will be chosen TODAY and that person/family will receive 50% off of their November membership. We can’t wait to see what you come up with! Oh, and Happy Halloween!!!

 

damon

Strength

Front Squat

5 @ 75%

3 @ 85%

2 @ 95%

1 @ 105%

WOD

21 – 15 – 9

HSPU

Squat Cleans (115/75)

*50 double-unders after each round

 

Repeat WOD… Check your previous time HERE.

 

ANNOUNCMENTS:

  • If you plan on attending Mental Toughness Development this Friday morning at 9:30am, Coach Brent requests that you bring a weighted vest or body armor if you have it. Thank you!
  • Don’t forget to carve a CrossFit Murrieta-inspired pumpkin and post the pic to the CFM Facebook page. The best, most creative pumpkin will be chosen tomorrow, October 31st, and that person/family will receive 50% off of their November membership. We can’t wait to see what you come up with!

 

butterfly

Strength

Clean

5 @ 75%

3 @ 85%

2 @ 95%

1 @ 105%

WOD

“Chelsea”

30 min EMOM

5 pull-ups

10 push-ups

15 squats

 

ANNOUNCMENTS:

  • Nutrition Challenge Team Captains: Please report your week 4 team points to the whiteboard. Hey everyone… We’re half way there!!!
  • Don’t forget to 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!

 

marina

Strength

Back Squat

5 @ 75%

3 @ 85%

2 @ 95%

1 @ 105%

WOD

3 Rounds:

800m run

2 rope climbs

20 box jumps

20 sit-ups

 

ANNOUNCMENTS:

  • Don’t forget to 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!

 

wallbal

Strength

Shoulder Press

5 @ 75%

5 @ 85%

5 @ 95%

AMRAP @ 105%

WOD

5 rounds:

10 deadlifts (225/155)

20 wallballs (20/14)

 

 

 

 

jdm

Open Gym 

10 – noon

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

 

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!

 

kbs

Team WOD @ 9am

Teams of 2:

1000m row (switch every 250m)

90 double unders

80 partner med ball sit-ups (20/14)

70 kb swings (1.5/1)

60 push-ups

50 wallballs (20/14)

40 pull-ups

30 box jumps (24/20)

20 HSPU

1000m row (switch every 250m)

*one partner works while the other rests

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!