Monthly Archives: March 2014

31 Mar
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Tuesday WOD – Split It Up

By: Joe Murphy – Categories: – March 31, 2014

A) Warm Up  Arrive 5 minutes early 800 Meter Run  Walk Lunge Rotation 25 meter Duck Walk 25 meter  B) Technique  3 on a rack 10 Minute Split Jerk Tekkers C) Strength Split Jerk 5-5-5-5-5 D) Partner SPRINT WOD  The stimulus for this WOD is work 100% flat out for the entire duration  One works (more…)

30 Mar
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Monday WOD – Lets Do This Bitch

By: Joe Murphy – Categories: – March 30, 2014

A) Warm Up  20 Burpees 75 DU or 150 singles Walk Lunge 25 meter  Bear Crawl 25 meter  B) Strength 3 on a rack Superset Back Squat 5-5-5-5-5 Strict Pull Ups C2B failure or 10 Ring Rows  C) WOD  Check in 100 DU Then 4 Rounds In any order  20 Ring Push Ups 20 Swings (more…)

28 Mar
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Saturday Performance WOD – 14.5

By: Joe Murphy – Categories: – March 28, 2014

A) Warm Up Run 400m 30/20/30 Then Foam Roll Everything and Practice the moves to be performed B) WOD 21-18-15-12-9-6-3 reps for time of: Thrusters (43/30kg) Burpees

27 Mar
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Friday WOD – Hey Big Boy

By: Joe Murphy – Categories: – March 27, 2014

A) Warm Up Run 400m Then 3 Rounds of Jumping Jack x 20 Squat x 15 Mountain Climbers x 10 Plank Walk Down (w/push up) x 5 Then Lacrosse Shoulders / Band Shoulder Distraction B) WOD Run 1km Air Squats x 100 Double Unders x 90 (270 x singles) Diamond Sit Ups x 80 Push (more…)

26 Mar
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Thursday WOD – Don’t Fail

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

A) Warm Up 400m Run Then 2 Rounds of  Lunges 25 mtrs Push Ups x 10 Bear Crawl 25 mtrs Squat Jumps x 10 Then KB Ankle Mobility / Barbell Smash Calfs B) Explosive Power  Max. Height Box Jump from standing (safely) in 15 Mins C) Strength Barbell/KB Walking Lunges – 3 x 8 (E/L) (more…)