Monthly Archives: March 2014

19 Mar
0

Thursday WOD – Just Me

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

A) Warm Up  Run 400  3 Rounds  Cinderella (Cindy) B) Skills 5 Minutes double handed swing  C) Strength 7 Rounds 7 Pull Ups Strict/L-Sit 7 Kettlebell Swings (Heavy) C) WOD Partner WOD but not a partner WOD 🙂 Partner up but only to match bar and box 25 Minute Cap 5 Rounds Run 400 15 (more…)

18 Mar
0

Wednesday WOD – Fronting

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

A) Warm Up  Arrive 5 Minutes Early Run 800 Spiderman Walk 25 Meter  30/20/30 B) Technique  Sqaut Clean 10 Minutes C)Partner  WOD  1 Person completes there cleans whilst the other does max rep Burpees Superset 5 Rounds 5 Sqaut Clean (70/50) Burpees D) WOD  6 Rounds 400 Meter Run max effort 1 Minute Rest E) (more…)

17 Mar
0

Tuesday WOD – Put Another Shrimp On The Barbie

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

A) Warm Up Run 400 2 Rounds  10 H2H Swings 10 Power Snatch B) Skills  Power Snatch Skills 10 Minutes C) WOD 1 EMOTM for 8 Minutes  5 Power Snatch (45/30) D) WOD 2 20 Minute Cap Partner up on KB’s, Slam Balls and Ropes if need be. Complete all 3 exercises in any order (more…)

16 Mar
0

Monday WOD – Ass To The Grass

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

A) Warm Up Arrive 5 minutes early  Run 800 30/20/30 B) Strength Superset Back Squat 1-1-1-1-1-1-1 establish 1RM or Back Squat 10-10-10-10-10 With Weighted Press Ups 10-10-10-10-10 C) WOD 3 Rounds 1 Minute on each for max reps Pull Ups C2B Overhead Plate Lunge (20/10) 10 Meter Shuttle  Burpees  1 Minute rest D) Mobility Wall (more…)

14 Mar
0

Announcment: february member of the month……Paula Volante Late but still no less a great a achievement! Paula is one of the biggest advocates for Jersey Crossfit. She would sleep there if we let her i’m sure  Not only does paula give 100% every class and always listens to our advice and tries to improve on her (more…)