Monthly Archives: October 2013

20 Oct
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Monday WOD – Back To It

By: Joe Murphy – Categories: – October 20, 2013

A) WOD for time Run 1k Max Rep Pull ups/Press ups (HOG or Ply) 100 Double Unders or 300 Skips Run 400m Max Rep Pull ups/ Press ups (HOG or Ply) 50 Double Unders or 150 Skips Run 400m Max Rep Pull ups/Press ups (HOG or Ply) 50 Double Unders or 150 Skips Run 1km (more…)

18 Oct
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A) Skills Handstand Progressions B) Recovery 15 min Spin Bike 15 min Foam Rolling

17 Oct
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Friday WOD – Performance (Victoria)

By: Joe Murphy – Categories: – October 17, 2013

This WOD is dedicated to our September of the Month winner Victoria Baker. She is one of our most loyal members and fully deserves a workout named after her for all the hard work and commitment she has shown in the HIIT classes. A) Performance WOD (Victoria) Seven Rounds For Time Run 400m Front Squat (more…)

16 Oct
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Thursday WOD – The Clocks Still Ticking

By: Joe Murphy – Categories: – October 16, 2013

A)Power Endurance Continuously running clock. 1 min on each exercise with 1 min rest between rounds. 3 x Rounds. Kettlebell Swings. Clap push ups or HOG. Med Ball Slams. Double Unders or Skipping. Reverse Lunge. Two point plank. Rest. B) Midline. Max reps leg raises with hip thrust.

15 Oct
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Wednesday WOD – Don’t Wish For It…WORK FOR IT!

By: Joe Murphy – Categories: – October 15, 2013

A) WOD 6 Rounds In a 90 sec window complete 100m Shuttle Sprint 5-5, 10-10, 15-15, 20-20 m straight into Max. Reps Burpee 90 sec Active Rest B) Finisher Shuttle Run of Death for time 5-5, 10-10, 15-15, 20-20, 20-20, 15-15, 10-10, 5-5 m