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

 

Box Jump
Strength:

Back Squat / Front Squat

WOD:

2 rds
2 minute stations

box jumps (24/20”)
hang cleans (95/65)
double unders
push press (95/65)

*1 minute rest between rounds

***REMINDER***
Nutrition class with Coach Hillary tonight at 7pm!

 

UH5A0222
Strength:

Bench Press / Shoulder Press

WOD:

3 rds
800 m run
rest 90 seconds
400 m run
rest 60 seconds
200 m run
rest 2 min

Repeat WOD from 1/16/12. Check your last time here:
http://crossfitmurrieta.com/2012/01/15/monday-11612/

*** REMINDER***
Nutrition class with Coach Hillary tomorrow night, July 22nd, at 7pm!

 

DanBailey_12_2013_th
Open Gym

10 – Noon

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

***REMINDER***
Nutrition class with Coach Hillary this Tuesday, July 22nd at 7pm

 

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Team WOD:

Teams of 2:
50 thrusters each (64/45)(one person works at a time)
Load bar: (115/75)
800m run with barbell at hip
50 sit ups each (legs locked around plate, can work at the same time)
800m run with bar at hip
25 push ups each with your hands on bar. (resting position is in plank or 5 burpee penalty)
800m run with bar at hip
25 pull ups each (one person working at a time)
*bar may not touch the ground on your 800m runs. If you have to set the bar down to rest you must do 5 burpees before resuming your run.

***REMINDER***
Nutrition class with Coach Hillary this Tuesday, July 22nd at 7pm

 

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Strength:
Bench Press / Shoulder Press

WOD:
3 rds:
1 legless rope climb
10 burpee push ups
20 Squats
30 sit ups
40 walking lunges
50 feet Hand stand walk

***REMINDER***
Nutrition class with Coach Hillary next Tuesday, July 22nd at 7pm

 

KB Snatch
Strength:
Back Squat / Front Squat

WOD:
In 5 minutes run 400m with remaining time max effort KB swings (1.5/1pd)
In 5 minutes run 400m with remaining time max effort alternating KB snatches (1.5/1pd)
In 5 minutes run 400m with remaining time max effort KB goblet squats (1.5/1 pd)
*score is total reps completed