Monthly Archives: January 2014

14 Jan
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Wednesday WOD – Dreading Deads or Active Recovery

By: Joe Murphy – Categories: – January 14, 2014

A) Warm Up 30/20/30 3 Rounds of Cindy Then Lacrosse Ball Glute Smash B) Strength Deadlift 3,3,3,3,3 @ 90% 1RM Superset with Weighted True Press Ups 10,10,10,10,10 C) WOD Run 800m Slam x 15  Box Jump x 15 (30/24″) 3 Rounds for time D) Mobility OR Option 2 A) Active Recovery 25 minutes  of one (more…)

12 Jan
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Monday WOD – Your In Over Your Head

By: Joe Murphy – Categories: – January 12, 2014

A) Warm Up 30/20/20 Then 3 Rounds of: Burpees x 5 Press Ups x 10 Squats x 15 Then  Lacrosse Ball Shoulder Smash B) Strength Overhead Squat 3,3,3,3,3 @ 90% 1RM Superset with Strict Dips 5,5,5,5,5 C) WOD  Push Press x 12 (45/30kg) Back Squat x 20 (45/30kg) 5 Rounds For Time D) Core Plank (more…)

10 Jan
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Saturday Performance WOD – “Abbate”

By: Joe Murphy – Categories: – January 10, 2014

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. This workout is named in his honor. A) Warm (more…)

09 Jan
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Friday WOD – Jerk It

By: Joe Murphy – Categories: – January 9, 2014

A) Warm Up 30/20/30 Then 3 Rounds of Burpee x 5 Sit Ups x 10 B) Skill / Strength 5-10 Minutes Working on Split Jerk foot positioning Then Split Jerk – 5,5,5,5,5 @ 80% 1RM * focus on Speed and Technique. C) WOD Sprint x 100m Ball Slam x 12 American Swing x 12 5 (more…)

08 Jan
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Thursday WOD – Hello Rings…Hello Muscle Ups!

By: Joe Murphy – Categories: – January 8, 2014

A) Warm Up 30/20/30 3 Rounds of Cindy Then Shoulder Band Distraction B) Skills Muscle Up Technique Then Muscle Up Transitions x 10 C) WOD Cluster x 5 (Clean to shoulders straight into Thruster = 1 rep) – 60/40kg Push Up x 10 Sit Ups x 15 AMRAP: 20 Minutes D) Mobility Rest E) Power (more…)