Monthly Archives: February 2014

17 Feb
0

Tuesday WOD – Who Said Partner Workout

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

A) Warm Up  Arrive 5 minutes early  Run 400  Then muscle smash tight areas  3 Rounds 5 Burpees 10 Press Ups 15 Air Squats  B) Partner WOD 2 Minutes to find a weight both can do for 10 reps 3 Reps each, back to back for 24 rounds, Thrusters  C) Partner WOD 2 With a (more…)

16 Feb
0

Monday WOD – Back To It

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

A) Warm Up Come 5 minutes early  Run 400 Muscle smash tight areas with foam roller or lacrosse ball 30/20/30 Shoulder band distraction B) Skills  Snatch Technique 15 minutes C) Accessory Partner work 1 Person goes at a time 5 rounds 3 Split Jerk  HAP 15 Kettlebell Press Ups  D) WOD 7 Rounds 5 Snatch (more…)

14 Feb
0

Saturday Performance WOD – “Carse”

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

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother (more…)

13 Feb
0

Friday WOD – Snakes and Ladders

By: Joe Murphy – Categories: – February 13, 2014

A) Warm Up 400m Run Then 5 min AMRAP Lunge x 10 Press Up x 10 Lunge x 10 Sit Up x 10 Then Lacrosse Lumbar Spine/High Glute B) Skills Clean and Jerk Technique C) WOD Power Clean and Jerk (85/60kg) Double Unders 6, 60, 5, 50, 4, 40, 3, 30, 2, 20, 1, 10 for (more…)

12 Feb
0

Our first-ever Member of the Month award at Jersey CrossFit for January goes to Stephane Gimenez Stephane has been inspirational in helping our development since we started in December. I don’t think I know anyone who loves CrossFit as much as him. He comes morning and evening, gives 100% every workout and has a big (more…)