Monthly Archives: January 2014

26 Jan
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Monday WOD – You Need Therapy

By: Joe Murphy – Categories: – January 26, 2014

A) Warm Up 30/20/30 3 Rounds of Cindy Then Pec Smash B) WOD 1 5-10 Mins Squat Therapy Then Back Squat 5,5,5,5,5 EMOTM – 100/70kg Every minute on the Minute C) WOD 2 Push Press x 5 (60/40kg) Push Up HOG X 10 Ring/TRX Rows x 15 AMRAP: 20 Minutes D) Mobility Rest E) Power (more…)

24 Jan
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Saturday Performance WOD – “Santora”

By: Joe Murphy – Categories: – January 24, 2014

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina. This WOD (more…)

23 Jan
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Friday WOD – Complex Stuff

By: Joe Murphy – Categories: – January 23, 2014

A) Warm Up Run 400m 30/20/30 Then KB Lacrosse Ball Psoas B) Skills/Strength Clean Progressions C) WOD (60/40kg) Deadlift x 5 Power Clean x 5 Front Squat x 5 Push Jerk x 5 20 Minute AMRAP D) Mobility Rest E) Power Hour Spend 15 Minutes practicing a skill Then Handstand Push Ups 3,3,3,3,3 Superset with (more…)

22 Jan
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Thursday WOD – Double Time

By: Joe Murphy – Categories: – January 22, 2014

A) Warm Up 30/20/30 3 Rounds of Cindy Then¬† PVC Pipe Rollouts on Shoulders Varied B) Skills Double Unders (If efficient at these doing 5 sets of 40-50 reps unbroken) C) WOD Run 1k Then Box Jump x 21 Pull Up x 15 Burpee x 9 50 mtr Sprint 3 Rounds For Time D) Mobility (more…)

21 Jan
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Wednesday WOD – Karen’s Home

By: Joe Murphy – Categories: – January 21, 2014

A) Warm Up 4 Rounds of Jumping Jacks :15 Squats :15 Press Ups :15 Plank :15 Then Quad mash (5-10 minutes) B) WOD 1 1 Rep Back Squat 1 Rep Floor Press C) WOD 2 Karen 150 Wall Balls for time D) Flexibility Groin Stretch 4 mins