Monthly Archives: January 2014

20 Jan
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Tuesday WOD – Twinkle Toes

By: Joe Murphy – Categories: – January 20, 2014

A) Warm Up 30/20/30 3 Rounds of Cindy Then  Lacrosse Ball Shoulder Smash B) Gymnastic Skills Toes To Bar / Knees To Elbow C) WOD Tabata: 20/10 x 8 – 1.00 Rest Ball Slam (9/7kg) Burpee Box Jump (24/20″) Thruster (30/20kg) D) Flexibility Pigeon Stretch 4 mins Rest E) Power Hour Find 1RM on Overhead Squat (more…)

19 Jan
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Monday WOD – Thruck Fusters!

By: Joe Murphy – Categories: – January 19, 2014

A) Warm up Four Rounds of Burpees :15 Mountain Climbers :15 Squats :15 Lunges :15 Then Lacrosse Tricep Smash  B) Strength Thruster technique Then in 15 minutes Establish 3RM of Thruster C) WOD Run 400m Front Squat x 20 (60/40kg) – no rack True Press Ups x 20 3 rounds for time D) Core Plank walk (more…)

17 Jan
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Saturday Performance WOD – “The Don”

By: Joe Murphy – Categories: – January 17, 2014

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., (more…)

16 Jan
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Friday WOD – Those Who Hesitate Fail

By: Joe Murphy – Categories: – January 16, 2014

A) Warm Up 4 Rounds of Squats :20 Sit Ups :20 Plank :20 Mountain Climbers :20 Then Calf Smash B) Power In 15 minutes establish a Max Height Box Jump (from seated position) C) WOD American Swing x 21 (24/20kg) Toes 2 Bar/Knees to Elbows/ V Ups x 15 Thrusters x 9 (60/40kg) 3 Rounds (more…)

15 Jan
0

Thursday WOD – Snatch My Bitch Up

By: Joe Murphy – Categories: – January 15, 2014

A) Warm Up 30/20/30 Then 3 Rounds of Barbell Complex: Dip and Shrug x 3 Dip, Shrug and High Pull x 3 Muscle Snatch x 3 Overhead Squat x 3 Then Anterior Deltoid Smash B) Skills Snatch Technique (Heaving Snatch Balance, Snatch Balance, Hang Snatch, Power Snatch, Snatch) C) WOD 21,15,9 Snatch (45/30kg) or KB Snatch (more…)