CrossFit Murrieta

Wednesday November 21, 2007

WOD

4 Rounds of:

Run 400 meters

25 GHD Back Exts

20 Barbell Floor Sweepers (Men - 135lbs / Women 75lbs)

15 Barbell Push Press

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Tuesday November 20, 2007

WOD

"Burpee Special"

Perform 1 rep of each movement, then 2 reps; then 3 reps....until you've completed 20 reps

Burpee

Burpee to Box Jump

Burpee to Broad Jump

Burpee to KB High Pull

Burpee to KB High Pull Catch to Squat

Monday November 19, 2007

WOD

10 Rounds for Time of:

15 KB Swings

10 Push-Ups

5 Pull-Ups

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Saturday November 17, 2007

COME JOIN CROSSFIT MURRIETA FOR OUR SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK. BRING YOUR FRIENDS, FAMILY MEMBERS, NEIGHBORS & CO-WORKERS FOR A FUN & CHALLENGING TIME. ALL OF OUR TRAINING IS SCALABLE TO YOUR FITNESS LEVEL. PLACE: RANCHO ACACIAS PARK. TIME: 9AM. WE WILL PROVIDE  ICE WATER & "CRYING TOWELS" FOR MORE INFORMATION, PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558.

Friday November 16, 2007

COME JOIN CROSSFIT MURRIETA FOR OUR SATURDAY MORNING OUTDOOR WORKOUT @ THE PARK. BRING YOUR FRIENDS, NEIGHBORS, FAMILY MEMBERS & CO-WORKERS FOR A FUN & CHALLENGING TIME. PLACE: RANCHO ACACIAS PARK - MURRIETA. TIME: 9AM. WE PROVIDE THE ICE WATER & "CRYING TOWELS" FOR MORE INFORMATION PLEASE CALL RAY & LINDA ANDERSON @ (951) 698-1558 OR E-MAIL  @ elitefitness@peoplepc.com

WOD

For Time:

Run 400 meters

50 Push-Ups

Run 400 meters

40 Push Press w/ BB or DB

Run 400 meters

30 KB Swings

Run 400 meters

20 Box Jumps

Run 400 meters

10 Burpees

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Thursday November 15, 2007

WOD

5 Rounds of:

10 Sumo-Deadlift High Pulls

15 Overhead Squats w/ Keg

1 min. Power Rope Alt. Wave - L/R - (2" or 1 1/2" diameter)

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Wednesday November 14, 2007

WOD

3 Rounds of:

Zercher Squats w/ Heavy Bag (40#; 50#; 70#; or 100#) or Dynamax Ball (10#; 20#)

Reps of: 1-3-5-7-9

Place 5 cones 15yds apart. Start @ Cone# 1: Squat 1 rep / Walk w/bag to Cone# 2: Squat 3 reps / Walk to Cone# 3: Squat 5 reps / Walk to Cone# 4: Squat 7 reps / Walk to Cone # 5: Squat 9 reps / Drop Heavy Bag & Sprint back to Cone # 1. REST: 30 secs to 1 min. Sprint from Cone# 1 to Cone# 5 / Pick up Heavy Bag & Repeat Rep Sequence of the Zercher Squat & Walk to Cone #'s 4;3;2;1 / Drop Heavy Bag & Sprint back to Cone# 5. This is 1 Round! Try this Variation of this WOD: Increase weight of the Heavy Bag w/ each round!

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Tuesday November 13, 2007

WOD

5 Rounds: Reps: 15/12/9/6/3 of:

KB Clean & Jerk - Left/Right

KB Snatch - Left/Right

KB Swings

Increase KB weight with each Round

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Monday November 12, 2007

WOD

Tabata Sit-Ups

Tabata Squats

Tabata Ring Row

Tabata Push-Ups

Sunday November 11, 2007

Rest Day!

Thanks to ALL who participated in yesterday's Outdoor Workout @ the Park! We're very proud of our ATHLETES hard work & determination. Great job Guys & Gals!