Tag Archives: crossfit hemet

6th Annual Murph Sponsor – RX Jump Ropes

We are proud to have Rx Jump Ropes as a sponsor this year for the Murph. They have graciously given gift certificates for 3 ropes! Rx Jump Ropes began in the garage of an avid CrossFitter who only wanted to build a jump rope to help him learn double unders. The jump ropes available at […]

WOD 04.22.14

WARM UP Joint Rotations Shoulder pass through Hard 100m Row x 5 WOD 10 rounds of: 1 minute of running (20m) Rest 15 seconds 30 seconds of 185#/125# Deadlift Rest 15 seconds Post total Meters ran and Deadlift reps completed to comments. Finish 5min Abs!

Sat WOD 04.19.14

  Warm Up Stretches 6 min Warm Up- AMRAP Min 1 & 4-DU’s Min 2 & 5-Paralette Jumps Min 3 & 6-T2B WOD Team WOD Stadium Style: As a team: Run 2 laps then 50-DU’s 45-Squats 40-Sit ups 35-Push Ups 30-T2B 25-Power Cleans 75/45 20-Pull ups 15-Burpees Run 2 laps as a team Each team […]

WOD 04.15.14

WARM UP Joint Rotations Shoulder Pass Throughs Easy 400m Run Row 150m 3 sets 100% effort WOD High Hang Pull 5-5-5-5-5 6 min AMRAP 5 Strict Pull ups 10 Hand Release Push Ups 15 KB Swings heavy as possible Rest 2min 6 min AMRAP Run 100m 15 Toes To Rings

WOD 04.14.14

WARM UP Trainers choice WOD 30min Work up to a 1 Rep Max Rack Thruster Then In front of a clock set for 12 minutes: 1 minute of Shoulder to Overhead 115/75 1 minute of 115/75 sumo deadlift high-pulls 2 minutes of f Shoulder to Overhead 115/75 2 minutes of 115/75 sumo deadlift high-pulls 3 […]

WOD 04.09.14

WARM UP Trainers Choice WOD 5-5-5 Deadlift Complete as many rounds as possible in 15 minutes of: 8 chest-to-bar pull-ups 2 deadlifts, 315 lb/205 LB 8 handstand push-ups Scale Chest to bar pull ups = pull ups Handstand Push ups = Seated Dumbbell/KB Press Post rounds completed to comments. Mobility 8-8:30am warm-up: 15 squats 15 burpees […]

WOD 04.08.14

WARM UP 3 Rounds of Wall Touch 15 each side Jumping Pull ups 15 Hold Plank 30sec WOD 5-5-5 Press then In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of KB Swing (Russian) 2 minutes of double-unders 2 minutes of KB Swing (Russian) 3 minutes of double-unders 3 minutes […]

WOD 04.03.14

WARM UP Together as a group With a Dowel or bar preform 10 Deadlift 10 Power Clean 10 Press 10 Back Squat 3 rounds PERFECT YOUR FORM Trainers will be strict! WOD 5 tire flips 50′ single sided farmer’s carry @ 75% body weight RIGHT arm 50′ single sided farmer’s carry @ 75% body weight […]

WOD 04.02.14

We start are next Strength Series next week. It will be a mixture of Powerlifting and Strongman. They will be programmed before your WOD WARM UP Rowling!!!!! SKILL Row technique WOD Row fast 500m Rest Strict pullups and hand release pushups Strict pullups and hand release pushup ladder 7 minutes. Begin with a single rep […]