Monthly Archives: February 2014

23 Feb
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Monday WOD – High In Density

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

A) Warm Up Arrive 5 mins early Run 400m Then 4 Rounds of: :15 Jumping Jacks :15 Squat :15 Mountain Climbers : 15 Jump Squat Then Lacrosse Glute B) Skills Kettlebell Swing Technique (Russian/American/Double KB’s) Then Kettlebell Swing 10.10.10.10.10 (EMOTM) C) WOD Escalating Density Training :15 x 16 intervals (3 Rep Goal every 15 secs)  Push (more…)

21 Feb
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Saturday WOD – Kelly (revisited)

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

This was our first ever performance WOD, lets see how much everyone has improved A) WOD 5 Rounds Run 400 30 Box Jumps (24/20) 30 Wall Balls (9/7)  

20 Feb
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Friday WOD – I Don’t Want The Week To End

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

A) Warm Up Arrive 5 minutes early Run 400 Spiderman Walk 25 meters Walking Lunge 25 meters 15 Walkout Press Ups B) Skills  Power Clean 10/15 minutes  D) Midline  Tabata Double unders/continuos skipping for 4 minutes E) Partner WOD 1 Person does a 7 minute AMRAP and 1 person motivates 5 Box Jumps 30″ 3 (more…)

19 Feb
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Thursday WOD – Stop, Think, Lunge..

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

A) Warm Up 30/20/30 Burpees 10 Walkout Press Ups 15 Sit Ups 20 B) Strength Superset 4 Rounds  Strict Pull Ups/Ring Rows 9 Kettlebell Swing 10 (48/32) C) Accessory Overhead Plate Walking Lunges 150 meters (20/10) D) WOD  5 Rounds 45/30 Sumo Deadlift High Pull 12 Push Jerk 12 E) Mobility Wall Squat F) Power (more…)

18 Feb
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Wednesday WOD – Check In Check Out

By: Joe Murphy – Categories: – February 18, 2014

A) Warm Up Arrive 5 Minutes early  Run 400 Thoracic spine smash 3 Rounds Walking lunge 25 meters 10 Press Ups HOG B) Strength 5 Rounds 3 Deadlift (145/90) 9 Box Jump  D) WOD 30 Minute cap Check in 1 Mile Run 21-15-9 Squat Cleans (70/50) American Swing (24/16) Check out 1 Mile Run E) (more…)