Monthly Archives: October 2013

25 Oct
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A) Skills Squat Variations and Technique B) Recovery Foam Roll – 20 mins Squat Therapy – 10 mins

24 Oct
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Friday WOD – Performance (ANNA)

By: Joe Murphy – Categories: – October 24, 2013

This WOD is in honor of my longest servant on HIIT…Anna Ormsby. Since I begun the classes just over one year ago she has been on every single month.  Her loyalty is appreciated and she consistently shows a great personality and work ethic around the classes.  Keep up the hard work! A) Performance WOD (ANNA) (more…)

23 Oct
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Thursday WOD – Stick The Kettle On

By: Joe Murphy – Categories: – October 23, 2013

A) Kettlebell Endurance 5 Rounds for time. 10 Reps of each exercise. Kettlebells ONLY. Once you start the round do not stop! Swings Hand to Hand Swings Snatch  Thruster Lunge Push jerk Side to Side Pushup/Plank Kettlebell Core Row 1 min rest B) Core 1-3 Rounds Max Handstand Walk Ups, Handstand Hold or Weighted Plank (more…)

22 Oct
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Wednesday WOD – Your Going Down

By: Joe Murphy – Categories: – October 22, 2013

A) WOD 12 Rounds  For time Begin on Start Line lying on your stomach. Sprint to near 5m line. Perform a Down Up. Sprint Back to Start Line. Perform a Down Up. Sprint to 20m Line. Perform a Down Up. Sprint Back to the Start Line. Perform a Down Up. Sprint to 20m Line and back (more…)

21 Oct
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Tuesday WOD – Its Complex Stuff

By: Joe Murphy – Categories: – October 21, 2013

A) Power Complex Without stopping or dropping the bar, complete 7 Sets of the following sequence: Power Clean x 1 Front Squat x 1 Push Press (have bar land behind head, in rear-rack position) x 1 Back Squat x 1 Push-Press (have bar land on chest, in front-rack position then down to a touch and (more…)