Monthly Archives: December 2013

30 Dec
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Tuesday WOD – Hey Partner, We Got This!

By: Joe Murphy – Categories: – December 30, 2013

A) Warm Up 30/20/30 Then Barbell Skills Complex With Bar 5 Rounds of Deadlift x 3 Clean x 3 Front Squat x 3 Push Jerk x 3 Overhead Squat x 3 B) Partner WOD 1 Deadlift  x 12 (100/70kg) Push Jerk x 10 (60/40kg) 5 Rounds for time Only one person working at a time. (more…)

29 Dec
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Monday WOD – So I Here You Like Handstands?

By: Joe Murphy – Categories: – December 29, 2013

We have been following a modified variation of Jim Wendler’s 5/3/1 programming for our strength exercises. This conjugate week we will deload from the main moves in order to give ample recovery and avoid overtraining the CNS (Central Nervous System). The “Conjugate Method” does this by using a complex method of rotating special exercises that are close (more…)

27 Dec
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Saturday Performance WOD – “Filthy Fifty”

By: Joe Murphy – Categories: – December 27, 2013

A) Warm Up 400m Run 30/20/30 Then 3 Rounds of: Sit Ups x 10 HR Push Up x 10 B) WOD For time: 50 Box jump (24 inch box) 50 Jumping pull-ups 50 Kettlebell swings (16kg) 50 Walking Lunge steps 50 Knees to elbows 50 Push press (20kg) 50 Back extensions (substitute RDL – 20kg) (more…)

26 Dec
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Friday CrossFit WOD – Just Snatch God Dam You!

By: Joe Murphy – Categories: – December 26, 2013

A) Warm Up Run 400m 30/20/30 B) Strength Establish 1RM in 15 Minutes of Back Squat C) Skills – Snatch Technique Then w/bar: Barbell Complex 3 Rounds of Overhead Squat x 3 Heaving Snatch Balance x 3 Snatch Balance x 3 Then 3 Rounds of  Muscle Snatch x 3 Hang Snatch x 3 Power Snatch (more…)

23 Dec
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Tuesday WOD – Double Time

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

A) Warm Up 30/20/30 Then 4 Rounds of: Jumping Jack x 10 HR Push Up x 10 Sit Up x 10 Then  5 Mins Foam Rolling B) WOD Russian Swing x 40 (24/16 kg) Box Jumps x 30 (24/20″) Wall Ball x 20 (9/7 kg) Slams x 10 (9/7 kg) 15 Minute AMRAP Then Front (more…)