Monthly Archives: October 2014

06 Oct
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Tuesday WOD – Teams Ahoy

By: Joe Murphy – Categories: – October 6, 2014

A) Mobility Box Groin stretch 2 Mins  Box Pigeon 2 Mins B) Warm Up 10 Burpees 50 Meter Spiderman Walk 10 Burpees 50 Meter Walking lunge 10 Burpees C) Sterngth Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 55-60% *Sets 4-6 – (more…)

05 Oct
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Monday WOD – No More Joe

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

CROSSFIT WOD A) Mobility Double Handed Banded Shoulder flexion 2 Mins Hip Capsule 2 Mins B) Warm Up 3 Rounds of Cindy Shuttles x 4 (5,5,10,10,15,15,20,20) C) Strength Every minute, on the minute, for 10 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, (more…)

03 Oct
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Saturday WOD – Quick Feet

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

A) Mobility Shoulder Flexion – 2 Mins each side Hip Extention – 2 mins each side B) Warm Up Junkyard Dog C) Technique Spend 15 Minutes working out your foot positioning for both the jumping position and landing position. Then without barbell get used to jumping and landing into these two positions, then again with (more…)

02 Oct
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Friday WOD – Pistol Time

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

CrossFit WOD A) Mobility Barbell Ankle Mob (rest bar on knees) – 3 Mins Shoulder Flexion  (Facing away from band) – 2 mins each side B) Warm Up 50 x Double Unders 30/20/30 50 x Double Unders C) Skills/Strength Every two minutes, for 12 minutes (6 sets): Overhead or Front Squat x 2 reps Today you (more…)

01 Oct
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Thursday WOD – And Five More

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

A) Mobility Couch stretch (you know you love it) 2 mins Wall Sit Groin stretch 2 mins B) Warm Up Shuttles 4 x  (5,5,10,10,15,15,20,20)  20 Burpees 15 Squats 10 Press Ups C) Strength Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 60% *Sets 3-4 – 70% *Sets (more…)