Monthly Archives: September 2014

04 Sep
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Friday WOD – Hold My Hand

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

Crossfit WOD A) Mobility  Hold Bottom Squat 4 minutes  Ankle Mobility 2 minutes each side  B) Warm Up  Bear Crawl 100 Meters  Double Under 100 Bear Crawl 100 Meters  C) Strength/Skill  Every minute, on the minute, for 10 minutes Back Squat  *Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 (more…)

03 Sep
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Thursday WOD – You’ve Pulled

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

CROSSFIT WOD A) Mobility Box Groin Stretch 2 Minutes each side  Banded Shoulder Distraction 2 Mins B) Warm Up 3 Rounds Cindy 50 Meter Bear Crawl C) Strength 5 Rounds Weighted Box Step Ups x 5 reps on each leg (Hap) Strict Pull Ups to failure  D) Le Tabata WOD Complete all 8 rounds on (more…)

02 Sep
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Wednesday WOD – 12

By: Joe Murphy – Categories: – September 2, 2014

Crossfit WOD A) Mobility Double Arm, Overhead Shoulder Extension 2 Mins B) Warm Up 2 Rounds 30 Squats 20 Single Leg Bridge Ups 10 Pike Press Ups 25 Meters Walking Lunge C) Strength Take 5 minutes to warm upto 80% of 1RM deadlift then 12 Minutes of Evens & Odds Even: 5 Deadlift @80% Odd: 6 (more…)

01 Sep
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Tuesday WOD – Almost Didn’t Happen

By: Joe Murphy – Categories: – September 1, 2014

CROSSFIT WOD A) Mobility Couch stretch 2 mins Front rack 2 mins  B) Warm Up  Burgener Warm Up 100 DU 20 Squat Jumps  15 Walkout Press Ups  10 Reverse Lunges  C) Strength Focus on elbows out and high and breath Every minute, on the minute, for 6 minutes Front Squat x 1 rep  Loads per (more…)