Monthly Archives: September 2014

30 Sep
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Wednesday WOD – Naughty Girls

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

CrossFit WOD A) Mobility Front Rack Band – 2 Mins Hip capsule External Rotation (femur to floor) – 2 mins each side B) Warm Up Bear Crawl x 25m Banded Good Mornings x 30 Bear Crawl x 25m 1-leg Glute Raises x 15 each side Bear Crawl x 25m Wall Balls x 10 Bear Crawl (more…)

29 Sep
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 CrossFit WOD A) Mobility Weighted Ankle Mobility – 2 mins each side (5 reps big toe, 5 reps straight, 5 reps little toe) Shoulder Band Flexion – 2 mins each side B) Warm Up 20 x Squats  (all squats performed facing wall as close as possible) 20 x Shoulder Rollouts 20 x Overhead Squats  (all squats performed (more…)

26 Sep
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Saturday WOD – Clean Up

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

A) Warm Up Junkyard Dog Warm Up Squat Clean Using Burgener Techniques B) Technique/Movement Quality (15-20 Minutes) Four sets of: Pause Front Squat x 5 reps @ 44X1  Rest 2 minutes between sets Please note the tempo prescription – this is a slow, 4-second descent followed by a 4-second pause at the bottom. The athlete (more…)

25 Sep
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Friday WOD – Hands Down

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

CrossFit WOD A) Mobility Barbell Anterior Deltoid/Internal Rotation Smash – 2 mins each side Hip Capsule External Rotation – 2 mins each side B) Warm Up In pairs one warms up on bands the other on barbell then rotate: P1. Banded Good Mornings x 30, Banded Walks x 30 (15 each side), Banded Face Pulls x (more…)

24 Sep
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Thursday WOD – Split It Up

By: Joe Murphy – Categories: – September 24, 2014

CrossFit WOD A) Mobility Shoulder Band Flexion – 2 minutes each side Couc Stretch – 2 minutes each side B) Warm Up Lunge 25m 10 x Push Ups Inchworm 25m 10 x Jumping Lunges Bear Crawl 25m 10 x Pull Ups C) Skills/Strength (15 Minutes) Level 1 – 15 minutes on Split Jerk technique/footwork building (more…)