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!

 

wall

Strength

Bench Press

5 @ 65%

5 @ 75%

3 @ 85%

AMRAP @ 95%

 

WOD

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs (24/20)

Kettlebell Swings (2/1.5)

*Cash out: 800m run

 

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!

 

charity

Strength

Front Squat

5 @ 65%

5 @ 75%

3 @ 85%

AMRAP @ 95%

 

WOD

4 rounds:

1000m row

200m run

 

*Repeat WOD. Check your previous score HERE.

 

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!

 

erick

Strength

Deadlift

5 @ 65%

5 @ 75%

3 @ 85%

AMRAP @ 95%

 

WOD

10 min AMRAP:

5 SDHP (95/65)

5 push press

5 back squat

5 hang snatch

 

ANNOUNCMENTS:

  • Nutrition Challenge Team Captains: Please report your “Week 3″ points to the whiteboard.
  • 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!

 

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