Monthly Archives: June 2014

30 Jun
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Tuesday WOD – The Real Kipper

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

A) Warm Up 3 Rounds 15: Jumping Jacks 15: Squats 15: Mountain Climbers 15: Press Ups 15: Plank Walk Ups Overhead Banded Distraction B) Skills and Volume training  if you can’t kip 12 Minutes Kipping Skills or if you can kip Butterfly Pull Ups Work on getting chest to bar then Max Effort C2B Pull (more…)

30 Jun
0

Monday kids WOD – Hand Around

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

A) Warm Up 8 Laps  25 Meter Inch Worm  25 Meter Bear Crawl 25 Meter Crab Walk 5 Cartwheels  B) Skills Wall Walks 2 Minutes then Superset 3 Rounds 5 Walk Walks 5 Cartwheels C) WOD 3 Rounds  45 Seconds work, 15 Seconds rest Ring Rows Lunges/Jumping Lunges Pike Push Ups D) Core 3 Rounds Side (more…)

29 Jun
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Monday WOD – Hangover Part 2

By: Joe Murphy – Categories: – June 29, 2014

A) Warm Up DU 200 30/20/30 Lacrosse Glute Med B) Strength Four sets  Pause Front Squat @ 24X1 + 2 Front Squats then Every 90 seconds, for 9 minutes (6 sets) Back Squat x 3 reps @ 3-5% more than you used last Monday C) WOD Four sets for time 6.50am Time cap Check the (more…)

26 Jun
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Friday WOD – Bon Voyage!

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

Good Luck to all those competing in France this weekend. The evening class will be a joint HIIT/CrossFit WOD at Grands Vaux Youth Centre at 5.45pm so there will be no evening HIIT class at Lower Park. Bon Voyage!! A) Warm Up Walking Lunges 25m Plank Walk Outs x 10 Broad Jumps 25m Push Ups (more…)

25 Jun
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Thursday WOD – A Day Of Splits

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

A) Warm Up 100 x Double Unders 30 x Banded Good Mornings 20 x Shoulder Rollouts 30 x Lunge with rotations Then Shoulder Flexion Band / Hip Flexor Mobility B) Skills/Strength – 15 Minutes Level 1 – Split Jerk Skills 15 Minutes (no racks) Level 2 – Every 90 seconds, for 15 minutes (10 sets) – Split (more…)