Monthly Archives: March 2014

09 Mar
0

A) Warm Up Jumping Jack x 30 Squat x 30 Mountain Climber x 30 Squat Jump x 30 Then Glute Medius Smash B) Strength Back Squat 3,3,3,3,3 @ 90% 1RM Superset Wall Balls x 15 (aim for max height/power under control) C) WOD Its Grant’s 30th birthday, so to celebrate you must do 30 x (more…)

07 Mar
0

Saturday WOD – 14.2 Games WOD

By: Joe Murphy – Categories: – March 7, 2014

As this is the second week of the crossfit open and both exercises in the WOD are only manageable by a few we have 2 workouts but you can only choose one A) 14.2 Games WOD (45/30) You have 3 Minutes to complete  0:00 – 3:00 2 Rounds 10 Overhead Squat 10 Chest To Bar (more…)

06 Mar
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Friday WOD – Quack Quack

By: Joe Murphy – Categories: – March 6, 2014

A) Warm Up Arrive 5 minutes  early Run 400 Then 2 Rounds of Duck Walk 25 Meters Bear Crawl 25 Metres Then Lacrosse/Band Shoulders B) Skills Power Snatch Technique C) WOD Push Press x 12 (45/30kg) Power Snatch x 12 (45/30kg) – scaled Power Clean Back Squat x 12 (45/30kg) Finish each round with a 50 Meter (more…)

05 Mar
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Thursday WOD – Whose First

By: Joe Murphy – Categories: – March 5, 2014

A) Warm Up  Run 400 3 rounds Cindy Overhead and Chest banded distraction B) Skills  Overhead Squat 15 Minutes Or Drop Snatch 5-5-5 C)  Partner WOD Exercises do not need to be completed in order but must finish with a run. All partners must run One person works to failure then the other takes over 25 (more…)

04 Mar
0

Wednesday WOD – Elbows Up

By: Joe Murphy – Categories: – March 4, 2014

A) Warm Up  Arrive 5 minutes early Run 400 30/20/30 Banded Tricep distraction B) Strength  Superset Front Squat 5-5-5-5-5 15 Super strict chest to floor Press Ups C) WOD  21, 15, 9 Thruster (45/30) Pull Up  Sit Up D) Mobility 2 Minutes Pike Stretch 2 Minutes each side Super Couch Stretch  15 Bridge Ups or 2 (more…)