Monthly Archives: March 2014

25 Mar
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Wednesday WOD – Bridge Yourself

By: Joe Murphy – Categories: – March 25, 2014

A) Warm Up Run / Lunge x 2 Run / Bear Crawl x 2 Run / Cartwheel x 2 Run / Crabwalk x 2 Run / Inchworm x 2 Then KB Psoas Smash B) WOD P1: Hollow Rocks (scaled – Hollow Rock hold) P2: Wall Balls P3: Double Unders 1 Minute rounds running for 12 (more…)

24 Mar
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Tuesday WOD – Back In Action

By: Joe Murphy – Categories: – March 24, 2014

A) Warm Up 3 Rounds Skipping: 1:00 Squats :30 Then Shoulder Rollouts x 30 Glute Medius Smash – 2 mins B) Strength Back Squat 10,10,10,10,10 @ 75% 1RM Superset Strict Pull Up 10,10,10,10,10  C) WOD Deadlift :45  (100/80kg) Rest :15 Thruster :45 (45/30kg) Rest :15 Ring Push Up (scaled – true push up) :45 Rest (more…)

23 Mar
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Monday WOD – The Hangover & Wake Me Up Complex

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

For those pesky kids who felt the need to come into my room at 2.30 and wake me up i have a special treat for you. There will be no clean and jerk skills you will go straight into a 50 minute AMRAP of this complex with a 70/50 bar and a 800 meter double hill (more…)

21 Mar
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Saturday Performance WOD – 14.4

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

A) Warm Up Run 400 30/20/30 Then Foam Roll Everything Then Spend 5-10 minutes trying a few reps of each exercise. B) WOD – all exercises will be scaled for beginners Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target (more…)

20 Mar
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Friday WOD – Clean Up

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

A) Warm Up Run 400 30/20/30 Then Lumbar Smash / Shoulder Band Distraction B) Skills  15 mins Clean and Jerk technique C) WOD 21/15/9  (20 Minute Time Cap) Clean and Jerk (70/50kg) Burpee Overhead Plate Sit Ups (20/10kg) D) Core Tabata :20 / 10 x 8 – alternating exercises Hollow Rock (scaled – Hollow Rock (more…)