CrossFit Murrieta

Wednesday July 15, 2009

WOD

5 Rounds

(Men - 155+lbs / Women - 95+lbs)

10 RDL's

10 Hang Cleans

10 Push Press

10 Front Squats

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Tuesday July 14, 2009

WOD

3 Rounds for Time

GO HEAVY!!!

10 KB Cleans + Press (5R/5L)

10 KB Single Leg DL's (5R/5L)

10 KB Single-Arm HP's (5R/5L)

20 KB Halos & Slashers

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Monday July 13, 2009

WOD

Tabata Pursuit

Squats - 8 Rounds / 20secs on/10secs rest

Push-Ups - 8 Rounds / 20secs on/10secs rest

Then...

4 Rounds - 25 KB Swings

Then...

Box Jumps - 8 Rounds / 20secs on/10secs rest

KB Snatch - 8 Rounds / 20secs on/10secs rest

Sit-Ups - 8 Rounds / 20secs on/10secs rest

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Sunday July 12, 2009

Rest Day!!!

Enjoy your day with Family & friends...Get out of town. Cool off & go to the beach!

Ray is back today from the NSCA Strength & Conditioning Conference...He hopes that ALL are rested for tomorrow...You'll need it!

Frieday July 10, 2009

RAY WILL BE OUT OF TOWN FOR A STRENGTH & CONDITIONING CONFERENCE. OUR BEYOND BOOTCAMP WILL RESUME NEXT SATURDAY - JULY 18, 2009 - 8:30AM @ THE RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA.

M.U.D. Make-Up Day - Make-Up ANY WOD that you may have missed this week or Make-Up your own!

OR...

WOD

100 Meter Uphill Sprint

100 Meter Downhill KB Farmer's Walk (Leave KB's @ bottom of Hill)

100 Meter Uphill Sprint (Walk Downhill)

100 Meter Uphill KB Farmer's Walk (Leave KB's @ Top of Hill / Walk Downhill)

100 Meter Uphill Sprint (Walk Downhill)

100 Meter Uphill Farmer's Walk

Rest 2-3 Mins / Repeat

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Thursday July 9, 2009

WOD

For Time

Use KB's or BB's / GO HEAVY!!!

21 Sumo DL/HP

21 Push Press

18 Sumo DL/HP

18 Push Press

15 Sumo DL/HP

15 Push Press

12 Sumo DL/HP

12 Push Press

9  Sumo DL/HP

9  Push Press

6  Sumo DL/HP

6  Push Press

3  Sumo DL/HP

3  Push Press

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Wednesday July 8, 2009

WOD

5 Rounds

25 KB Swings

20 KB Figure 8's

15 KB Slashers & Halos

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Tuesday July 7, 2009

WOD

MetCon

400 Meter Run

40 Snatches

400 Meter Run

30 Snatches

400 Meter Run

20 Snatches

400 Meter Run

10 Snatches

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Monday July 6, 2009

WOD

3 Rounds for Time

30 Sledgehammers on Tire

20 Weighted Step-Ups on Tire (w/KB's or DB's)

15 Vertical Bar Pushouts (5C/5R/5L)

100yd Bear Hug Walk w/ Keg

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Sunday July 5, 2009

Rest Day!!!

Enjoy your day with family & friends. Celebrate AMERICA & our independence & freedom that we enjoy each day!