Monthly Archives: August 2014

04 Aug
0

Tuesday WOD – Back To It

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

A) Warm Up 3 Rounds Bear Crawl 25 meters Duck Walk 25 meters Walking Lunge 25 meters  B) Mobility  Hip Capsule external rotation 2 Mins Plated Ankle Flexion  C) Strength Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% (more…)

03 Aug
0

Monday WOD – It’s Monday

By: Joe Murphy – Categories: – August 3, 2014

A) Warm Up 50 DUs  15 Walkout Press Ups  10 Sqaut Jumps 50 DUs B) Mobility Banded Shoulder Distraction 2 Mins C) Strength Every minute for 10 minutes (10 sets) Push Jerk x 1 rep Build over the course of the 10 sets D) Accessory  Strict Overhead Press * Set 1 – 5 reps @ (more…)

01 Aug
0

Crossfit 2014 finals WOD A) WOD  14 Minute AMRAP 60 Clean & Jerk (60/40) then Max rep Power Snatch (60/40)