Monthly Archives: September 2014

10 Sep
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Thursday WOD – Get Up

By: Joe Murphy – Categories: – September 10, 2014

CrossFit WOD A) Mobility Lacrosse Shoulder Smash – 2 mins each side Shoulder Band Flexion – 2 mins each side B) Warm Up 20 x Shoulder Rollouts 20 x Alternating T-Push Ups 20 x Squats 20 x Plank Walk Ups C) Strength (use racks) Every minute, on the minute, for 10 minutes: Shoulder Press x (more…)

09 Sep
0

Wednesday WOD – Not Another 30th

By: Joe Murphy – Categories: – September 9, 2014

CrossFit WOD A) Mobility Lacrosse Ball Thoracic – 3 mins Hip Capsule – 2 mins each side B) Warm Up 10 x Wall Balls 10m Lunges 10 x Squat Jump 10m Bear Crawl 10 x Wall Balls 10m Broad Jump 10 x Burpees C) Skills – 10 mins Level 1 – Toes 2 Bar Progressions (more…)

07 Sep
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Tuesday WOD – Skillful Stuff

By: Joe Murphy – Categories: – September 7, 2014

CrossFit WOD A) Mobility Partner Extention/Internal Rotation – 2 mins each (partner pushes shoulders to floor with hips raised then slowly lower) Shoulder Band Flexion – 2 Mins B) Warm Up 50 x Double Unders 10 x Push Ups 100m Bear Crawl 10 x Push Ups 50 x Double Unders C) Skills Level 1 – (more…)

07 Sep
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Monday WOD – Heavy Shit

By: Joe Murphy – Categories: – September 7, 2014

CrossFit WOD A) Mobility Hip Capsule External Rotation – 2 mins Couch Stretch – 2 mins B) Warm Up 20 x Squats 20 x Banded Good Mornings 30 x Banded Walks (15 each side) 30 x Glute Raises (with 3 second hold) 20 x Squats C) Strength Every 2 minutes, for 16 minutes (8 sets): (more…)

05 Sep
0

Saturday WOD – Round 2

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

Olympic Lifting Club Revisit the Burgner warm up  High Hang Snatch Progress into the Launch position  WOD 50 Wall Balls  15 Muscle Ups /30 Pull Ups and Press Ups 50 Wall Balls 12 Muscle Ups / 24 Pull Ups and Press Ups 50 Wall Balls 9 Muscle ups / 18 Pull Ups and Press Ups