Monthly Archives: November 2014

30 Nov
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Monday WOD – Lets HIIT Monday

By: Joe Murphy – Categories: – November 30, 2014

HIIT WOD A) Warm Up Run 400 15 Burpees 10 Squat Jumps  5 Wall Walks B) Med Ball Complex 19 Minute AMRAP Facing short ways across the hall on the edge of the court  Holding the med ball overhead, Walking Lunge to the opposite site of the court 5 Wall Walks  Holding onto the med (more…)

30 Nov
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Monday WOD – These Hands Were Made For Walking

By: Joe Murphy – Categories: – November 30, 2014

A) Mobility  Banded Tricep Extension B) Warm Up Run 400 15 Burpees 10 Squat Jumps 5 Wall Walks C) Skill/Strength Three sets, not for time, of (12 Minutes max) Handstand Walk x 10-15 meters Alternating Pistols with 16/24 kg KB (Optional) x 10 reps L-Sit from Plates x 30 seconds D) Strength 4 Rounds (8 (more…)

28 Nov
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Saturday WOD – The Athlete Games WOD 3

By: Joe Murphy – Categories: – November 28, 2014

A) Mobility Couch Stretch – 2 mins Thoracic Smash – 2 mins B) Warm Up Inchworm 25m 10 x Push Ups Groiner x 25m 10 x Wall Balls Bear Crawl x 25m 10 x 1-leg Glute Raises e/side C) Olympic Weightlifting Split Jerk – Work on foot positioning Then Every 90 seconds for 15 minutes (more…)

27 Nov
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Friday HIIT WOD – Beat The Clock

By: Joe Murphy – Categories: – November 27, 2014

A) Warm Up Run 400m Push Ups HOG x 10 Lunge 25m Wall Walks x 5 Burpee Broad Jump x 25m B) WOD Every three minutes, for 24 minutes (8 sets) of: Run 400 Meters 10 x Burpee Box Jumps (24/20″) Scale as needed…you should have at least 30 seconds of rest before you start (more…)

27 Nov
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Friday CrossFit WOD – To The Floor

By: Joe Murphy – Categories: – November 27, 2014

A) Mobility Partner Internal Rotation Mob – 2 mins Dynamic Couch Stretch – 2 Mins B) Warm Up Run 400m Push Ups HOG x 10 Lunge 25m Wall Walks x 5 Burpee Broad Jump x 25m C) Strength Please click here to explain how you set up for this. Every 2 Minutes for 12 Minutes (more…)