Monthly Archives: October 2014

18 Oct
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Monday WOD – Monkey Shoulder

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

Arrive 5 minutes and complete mobility and warm up by 6.10 A)  Mobility  Double handed overhead shoulder stretch 2 Minutes total Banded Tricep Extension 2 Minutes total B) Warm Up 3 Rounds Cindy   C) Strength  4/5 Rounds Pull Ups Max reps  Weighted Push Ups Max Reps D) WOD Complete as many rounds and reps (more…)

17 Oct
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Saturday WOD – Back To The Vaux

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

Starting at 8am Olympic Lifting club Squat Clean A) Warm Up Burgner Warm Up Junk Yard Dog B) Squat Clean Skills Tekkers 10 Squat Clean @75% 1 RM WOD 28 minute AMRAP Push press x 10 reps (55/35) KB Swings x 10 reps (24/16) Box jumps x 10 reps (24/20)  Pull Ups x 10 reps (more…)

09 Oct
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Friday WOD – GET UP!

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

CROSSFIT WOD  Arrive 5 minutes early so that Mobility and Warm up to be completed by 6.10 A) Mobility Single Arm Banded Shoulder Distraction 2 Mins Hip Capsule 2 Mins B) Warm Up 2 Rounds 20 Squats 15 Push Ups 10 Mountain Climbers each side 50 Meter Crab Walk C) Volume Work Every 90 Seconds (more…)

08 Oct
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Thursday WOD – Quads

By: Joe Murphy – Categories: – October 8, 2014

A) Mobility Bottom Squat 4 Mins Couch Stretch 2 Mins B) Warm Up Junk Yard Dog Shuttles x 4 (5,5,10,10,15,15,20,20) C) Strength Every two minutes, for 10 minutes (5 sets) Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 (more…)

07 Oct
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Wednesday WOD – Partner Time

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

A) Mobility Wall Sit Hamstring stretch 2 Mins Double Handed Banded Shoulder Extenstion 2 Mins  B) Warm Up 30 Kettlebell Good Mornings 20 Single leg glute raises each side 10 Squat Jumps 100 Meter bear crawl C) Strength Every 2 minutes, for 12 minutes (6 sets) of Deadlift *Set 1 – 8 reps @ 50% (more…)