Monthly Archives: August 2014

31 Aug
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Monday WOD – Prepare for DOMS!

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

CrossFit WOD A) Mobility Hip Capsule – 2 mins each side Couch Stretch – 2 mins each side B) Warm Up 20 x Squats 15 x Jumping Lunges  10 x Wall Balls 15 x Jumping Lunges 20 x Squats C) WOD Every minute, on the minute, for 30 minutes: Minute 1 – 20 Jumping Lunges (more…)

28 Aug
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Friday WOD – Shuttle Up

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

CrossFit WOD A) Mobility Front Rack – 2 mins each side Hip Capsule – 2 mins each side B) Warm Up Bear Crawl 10m 10 x Push Ups Crab Walk 10m 10 x Squat Jumps Lunges with rotation 10m 10 x Push Ups Broad Jumps x 10m 10 x Squat Jumps C) Strength Every 2 minutes, (more…)

27 Aug
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Monday WOD – “Midline March”

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

This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season. A) Mobility Test: Squat Mob: 4 min on hip flexors, 4 min exploring pigeon stretch (hip capsule) Retest: Squat B) Warm Up 20 x Squats 20 (more…)

06 Aug
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Thursday WOD – Over Your Head

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

A) Warm Up  30/20/30 50 Meter Bear Crawl  50 Meter Spiderman Walk  B) Mobility Plated Ankle Mobility 2 Mins Banded Shoulder Distraction 2 Mins C) Strength  Take three attempts to establish a 1-RM Overhead Squat Against a running clock, take 10 minutes to warm-up. Then you have 3 attempts to your 1-RM. Attempts  must come (more…)

05 Aug
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Wednesday WOD – JC & The Clock

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

A) Warm Up 3 Rounds Cindy  B) Mobility Front Rack 2 minutes Split Groin Stretch 2 minutes  C) Strength Level 1 Clean Tekkers 15 Minutes  Focus on good connection with the thigh  Level 2 Every 90 seconds for 15 minutes (10 sets) Clean x 1 rep Loads per set (by %) – 55, 65, 70, (more…)