CrossFit Murrieta

Wednesday October 31, 2007

HAPPY HALLOWEEN!!!

WOD

Barbell Squat Curls

Try something new with an Old Time Strongman Lift

While standing place the barbell in front of you as you would in the TOP position of a barbell curl. Do NOT allow the barbell to rest on your shoulders. Now Squat down deep as you would performing a Front Squat & or Back Squat.

Reps of: 3-5-7-9-11-15

Tuesday October 30, 2007

WOD

Complete 5 Rounds of:

30 Sec - KB Swings (Men - 55lbs / Women 25lbs)

30 Sec Rest

30 Sec - DB Thrusters (Men - 35lbs / Women 20lbs)

30 Sec Rest

30 Sec - Jump Rope

30 Sec Rest

30 Sec - Power Rope Wave

30 Sec Rest

30 Sec - Power Rope Pull Throughs (Front / Back)

30 Sec Rest

Monday October 29, 2007

WOD

As many rounds as possible for 20 minutes of:

5 Pull-Ups

10 Power Snatches

15 Ball Slams (15lb; 25lb)

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Sunday October 28, 2007

Rest Day!

"...If you believe in yourself,

      ...and believe in your dreams...

Then you will have everything you want..."

Saturday October 27, 2007

ATTN CROSSFIT MURRIETA MEMBERS: IF THE AIR QUALITY IMPROVES BY SATURDAY A.M. WE WILL BE HAVING OUR OUTDOOR SATURDAY WORKOUT @ THE PARK. PLACE: RANCHO ACACIAS PARK - TIME: 9AM. BRING A FRIEND, NEIGHBOR, CO-WORKER & A FAMILY MEMBERS FOR A CHALLENGING & FUN WORKOUT. OUR WORKOUTS ARE SCALABLE ACCORDING TO YOUR ABILITIES. FOR MORE INFORMATION CALL: RAY & LINDA ANDERSON @ (951) 698-1558.

Friday October 26, 2007

WOD

3 Rounds for time:

15 Overhead Squats

25 Pull-Ups

50 Push-Ups

100 Sit-Ups

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Thursday October 25, 2007

WOD

"Michael"

3 Rounds for time:

Run 800 meters

50 Back Extensions

50 Sit-Ups

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Wednesday October 24,2007

WOD

Oly Combo# 5

5 Rounds of:

Hang Clean / Front Squat / High Pull (Reps of 3-3-3)

25 Box Jumps

Men - 135lbs / Women - 95lbs

Tuesday October 23, 2007

WOD

Deadlift Medley

You will be using 3 different grip styles in this order: Sumo-Deadlift; Deadlift; Snatch Grip DL

5 Rounds - Reps of 5-5-5 of the TRIPLET

Sumo-Deadlift

Deadlift

Snatch Grip Deadlift

OUR THOUGHTS & PRAYERS ARE WITH THE FAMILIES, FRIENDS & NEIGHBORS WHO ARE AFFECTED BY THE FIRES. OUR HATS OFF TO ALL THE FIREFIGHTERS & FIRST RESPONDERS WHO ARE RISKING THEIR LIVES TO PUT THESE FIRES OUT!

Monday October 22, 2007

WOD

For Time:

10 Pull-Ups

20 BB Squats

30 Push-Ups

40 BB Squats

50 Sit-Ups

60 BB Squats

50 Double-Unders

40 BB Squats

30 Push-Ups

20 BB Squats

10 Pull-Ups

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