CrossFit Murrieta

Wednesday April 30, 2008

WOD

5-5-5-3-3-3-2-2-2-1-1-1 Reps of

Back Squats (Increase weight as reps decrease)

As always, focus on TECHNIQUE! Chest Tall, Back Arched, Push off the heels. Control the weight as you descend - Accelerate as you ascend.Never sacrifice your technique for weight!

Tuesday April 29, 2008

WOD

4 Rounds for Time:

15 Hand Stand Push-Ups

3 Rope Climb Ascents

50 Back Exts

50 Sit-Ups

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Monday April 28, 2008

WOD

3 Rounds of

400 meter Run

20 Hang Clean + Lunge (L/R) + Split Jerk (Men-95lbs / Women-55lbs)

50 Ring Push-Ups

400 Meter Run

20 Hang Snatch + OH Lunge (L/R) + OH Squat (Men-75lbs / Women-35lbs)

50 KB Swings

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Sunday April 27, 2008

Rest Day!!!

Enjoy your time with your family & friends!

Saturday April 26, 2008

NO BEYOND BOOTCAMP TODAY. WE WILL BE OUT OF TOWN THIS WEEKEND! WE RESUME OUR SATURDAY BEYOND BOOTCAMP NEXT WEEK.

SEE YOU ALL ON MONDAY!

Friday April 25, 2008

WOD

5 Rounds for Time

100yd Uphill Sprint

45 sec Power Rope Double Wave

50 Step Walking Lunge w/ Sandbag Overhead

100yd Uphill Sprint

45 sec Power Rope OH Press

100yd Zercher Carry w/ Sloshpipe

100yd Uphill Sprint

45 sec Power Rope Grappler's Throw (L/R)

100yd Farmers Walk w/ Sandbags

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Thursday April 24, 2008

WOD

Ladder Reps 1,2,3...10,9,8...1 Rounds of

Pull-Ups

Box Jumps

Burpees

KB Halos (L/R)

Hold KB Overhead w/ 2 Hands - Rotate KB in a circular motion with your torso - Left then Right. Start with Light weight @ first.

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Wednesday April 23, 2008

WOD

3 Rounds of

15 Cleans (Full Squat)

15 Push Press

10 Push Jerks

10 Tire Flips

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Tuesday April 22, 2008

WOD

7 Rounds for Time:

7 Sumo Deadlifts / High Pulls

7 Rotational Push-Ups

7 KB Swings (Heavy!)

21 GHD Sit-Ups

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Monday April 21, 2008

WOD

"Nancy"

5 Rounds

Run 400 Meters

15 OH Squats

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