CrossFit Murrieta

Monday June 30, 2008

WOD

Warm-Up with 10/20/30 Reps for:

Jumping Jacks / Push-Ups / DB Punches / DB Upper Cuts

...Then for Time

21-15-12-9 Reps of:

Pull-Ups

KB Swings (Alt R/L)

GHD Sit-Ups

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Sunday June 20, 2008

Rest Day!

Great effort by everyone this past week. Awesome output! Below are some of us "Sloshing" it up @ the Park. Just a warm-up before "The Killer Dice Game".

Friday June 27, 2008

COME OUT & JOIN US FOR OUR "BEYOND BOOTCAMP" @ THE PARK THIS SATURDAY @ 8AM. PLACE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA. ALL OF OUR WORKOUTS ARE SCALED & MODIFIED TO YOUR FITNESS LEVEL. BRING YOUR FRIENDS, FAMILY MEMBERS, CO-WORKERS & NEIGHBORS OUT FOR A FUN & CHALLENGING TIME. WE WILL PROVIDE ICE WATER & THE "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL US @: (951) 698-1558.

WOD

Run 5k

Tabata Sit-Ups

Tabata Push-Ups

Or...

MUD (Make-Up Day)

Make-Up any workout that you may have missed this week!

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Thursday June 26, 2008

WOD

4 Rounds for Time

Run 400 Meters

12 Deadlifts - Bodyweight

21 Box Step-Ups w/ KB's (20 - 50lbs)

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Wednesday June 25, 2008

WOD

Complete as many Rounds as possible in 20 mins

12 Thrusters - 75lbs

12 Ring Rows

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10 Days left before THE CROSSFIT GAMES begin! Will you be there? WE ARE!!!

Tuesday June 24, 2008

WOD

5 Rounds

20 Burpees w/ KB High Pull (Heavy)

20 3-Way Sledgehammers on Tire (Top/ R/L = 1 REP)

100yd Bear-Hug KEG Walk

30 Vertical Bar Punch-Outs (10 Center / 10R / 10L)

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Monday June 23, 2008

WOD

3 Rounds - 1 min @ each movement

Jump Rope

Hang Cleans

Jump Rope

Power Snatch

Jump Rope

Back Squats

Jump Rope

Push Press

Jump Rope

Push-Ups

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Sunday June 22, 2008

Rest Day!!!

We had a great turn out yesterday @ our "BEYOND BOOTCAMP". Thanks to ALL who participated.

Never Give Up...Never Back Down...Never Lose Faith

Friday June 20, 2008

COME JOIN US THIS SATURDAY MORNING @ 8 AM FOR OUR "BEYOND BOOTCAMP" @ THE PARK. PLACE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA. ALL OF OUR WORKOUTS ARE SCALED & MODIFIED TO YOUR LEVEL OF FITNESS. SO BRING YOUR FRIENDS, FAMILY MEMBERS, NEIGHBORS & CO-WORKERS OUT FOR A FUN & CHALLENGING TIME. WE WILL PROVIDE "ICE WATER" & "CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL US @ (951) 698-1558.

MUD (Make-Up Day) Make -Up Any Workout that you had missed this week or...

WOD

3 Rounds of

10 KB TGU (5R / 5L)

20 KB Snatches (10R / 10L)

20 KB C & J (10R / 10L)

Then...

20 OH KB Sit-Ups (Lower & Press @ the top of Sit-Up)

Tabata Sit-Ups

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Thursday June 19, 2008

WOD

10 Rounds

(Use DB's / KB's / Men - 50lbs - 100lbs / Women - 20lbs - 45lbs)

100yd Uphill / Downhill Farmer's Walk - Then 100yd Uphill / Downhill Sprint - Repeat

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