Monthly Archives: September 2014

16 Sep
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Wednesday WOD – Midway

By: Joe Murphy – Categories: – September 16, 2014

A) Mobility Front Rack 2 Mins Bottom Squat 3 Mins B) Warm Up 3 rounds Shuttles (5, 5, 10, 10, 15, 15) 10 Burpees  C) Strength 15 Minutes to find your 2RM Clean D) WOD 15 Minute AMRAP Box Jump (30/24) Thrusters (60/40) Toes to Bar (15/12) E) Core  Weighted Plank 4 Minutes F) Power (more…)

15 Sep
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Tuesday WOD – Thank Paul

By: Joe Murphy – Categories: – September 15, 2014

A) Mobility Banded Shoulder Flexion External Rotation 2 minutes Wall Sit Hamstring Stretch 2 minutes B) Warm Up  20 KB Good Mornings 20 Pike Press Ups 20 Jump Squats  50 Meter Walking Lunges C) Strength  Every minute, on the minute, for 10 mintues Minute 1 – Strict Muscle-Up x 1-4 reps or Strict Pull Up (more…)

14 Sep
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Monday WOD – Who’ll Show Up

By: Joe Murphy – Categories: – September 14, 2014

A) Mobility Couch Stretch 2 Mins  Ankle Flexion 2 Mins B) Warm Up 15 Air Squats  10 Jump Squats  100 DU 15 Air Squats  10 Jump Squats  C) Strength Six sets of Drop Snatch x 1 rep or Behind the neck Push Jerk x 3 rep Build over the course of the six sets to (more…)

12 Sep
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Saturday WOD – Laaannnndan

By: Joe Murphy – Categories: – September 12, 2014

Olympic Lifting Club Revisit the Burgner warm up Revisit the launch position Teach from the floor WOD First 8 minutes  AMRAP 12 Russian Swings (24/16) 12 Pull Ups Rest 1 minute  Second 8 minutes AMRAP 10 Front Squat (60/40) 10 Burpees over the bar

11 Sep
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Friday WOD – No Pain Face

By: Joe Murphy – Categories: – September 11, 2014

CrossFit WOD A) Mobility Front Rack – 2 mins each side Hip Capsule External Rotation – 2 mins each side B) Warm Up 3 Rounds of Cindy C) Skills Level 1 – High Hang Clean Progressions for 10 minutes Level 2 -Take 10 minutes to build to a heavy-ish Clean, and then… D) WOD 1 (more…)