Monthly Archives: January 2014

31 Jan
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Saturday Performance WOD – Daniel

By: Joe Murphy – Categories: – January 31, 2014

1) WOD  For time 45/30 50 Pull-ups 400 meter run  Thruster, 21 reps 800 meter run  Thruster, 21 reps 400 meter run 50 Pull-ups

30 Jan
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Friday WOD – No Pain No Gain

By: Joe Murphy – Categories: – January 30, 2014

A) Warm Up Run: 400m 30/20/30 Then Anterior Shoulder Smash B) Strength EMOTM for 5 minutes Push Jerk 3,3,3,3,3 superset Split Jumps 10,10,10,10,10 C) WOD 20 Min Time Cap 10-8-6-4-2 Thrusters (60/40) 50-40-30-20-10 Double Unders For Time D) Partner Finisher WOD p1: 50 x Ball Slams P2: Plank Walk Ups For time E) Mobility Rest F) (more…)

29 Jan
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Thursday WOD – Odd and Even

By: Joe Murphy – Categories: – January 29, 2014

A) Warm Up 30/20/30 Then 4 Rounds of Plank :15 Superman :15 Side Plank L :15 Side Plank R : 15 B) Strength Progress to a heavy Front Squat Then EMOTM for 10 minutes ODD – Front Squat 5,5,5,5,5 EVEN – American Swing 10,10,10,10,10 C) WOD For Time (15 min cap) 10 Box Jump Burpees 20 (more…)

28 Jan
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Wednesday WOD – Down Under

By: Joe Murphy – Categories: – January 28, 2014

A) Warm Up 30/20/30 3 Rounds of Cindy Then Thoracic Smash A) Gymnastics/Strength 5 Minutes working on HSPU Then Strict Handstand Push Ups – 3 sets x Max effort (* Scaled – Barbell Shoulder Press – 5/5/5 Progressive) superset Supine Grip Bentover Row – 6/6/6 (Progressive) B) WOD 5 Rounds 30 sec Max. Rep Burpees (more…)

27 Jan
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Tuesday WOD – Hows Your Balance?

By: Joe Murphy – Categories: – January 27, 2014

A) Warm Up 4 Rounds of Jumping Jacks :15 Squats :15 Press Ups :15 Plank :15 Then Shoulder Smash B) Skill Snatch Balance Technique Then Snatch Balance 5,5,5,5,5 EMOTM Every minute on the Minute C) WOD Run 200m Deadlift x 15 (60/40kg) Walking Barbell Lunge x 10 (60/40kg) – front rack 5 Rounds for Time (more…)