Monthly Archives: September 2014

23 Sep
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Wednesday WOD – Too Tough To Kill!

By: Joe Murphy – Categories: – September 23, 2014

CrossFit WOD A) Mobility Hip Capsule External Rotation – 2 mins each side Couch Stretch – 2 mins each side B) Warm Up Banded Good Mornings x 30 Alternating Reverse Lunges x 20 Banded Walks x 20 steps each side 1-leg Glute Raises x 15 each side (do double if cannot perform 1 leg) C) (more…)

21 Sep
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Tuesday WOD – Speed Is King!

By: Joe Murphy – Categories: – September 21, 2014

CrossFit WOD A) Mobility Partner Internal Rotation/Extention – 2 mins each (apply pressure on shoulders while slowly lowering hips) Double Lacrosse Thoracic Smash – 2 mins B) Warm Up Shuttle (6,6,12,12,18,18) Lunge 25m Bear Crawl 25m Spiderman 25m Double Unders x 50 C) Skills Every minute, on the minute, for 12 mintues: Minute 1 – (more…)

21 Sep
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Monday WOD – Walking Agony

By: Joe Murphy – Categories: – September 21, 2014

CrossFit WOD A) Mobility Couch Stretch – 2 mins each side Hip Capsule – 2 mins each side (belly button to heel) B) Warm Up 30 x Squats 20 x Shoulder Rollouts 20 x Alternating Overhead Lunges w/pipe 30 x Overhead Squats w/pipe C) Strength Today is the day to set a new PB Every (more…)

18 Sep
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Friday WOD – Long Un

By: Joe Murphy – Categories: – September 18, 2014

A) Warm Up Shuttles 4 x (5,5,10,10,15,15,20,20) 3 Rounds Cindy 100 DU’s B) WOD  Spend 5 minutes working upto your heavy Power Clean  then OTME10M for 40 Minutes The idea is to work through the exercises as quickly as possible so that you finish in under 8 minutes, if not then  stop at 8 minutes (more…)

17 Sep
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Thursday WOD – Twenty & Four

By: Joe Murphy – Categories: – September 17, 2014

A) Mobility Hip Capsule 2 minutes Banded Tricep extension 2 minutes B) Warm Up Get a wall ball and then do a set of 10 Wall Balls after each exercise  25 Meter Walk Lunge  25 Meter Spiderman Walk  25 Meter Bear Crawl C) Strength Build Upto about 50% 1RM Front Squat and then Every 2 (more…)