Monthly Archives: December 2014

30 Dec
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Wednesday HIIT WOD – Bag Drag

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

A) Warm Up Shuttle Run Lunges 25m 10 x Squats Inchworm 25m 10 x Burpees B) WOD Work 5 Minutes on each Superset then rest 1 minute between rounds. Superset 1 x 5 Rounds Heavy Bag Sprint x 30 secs Burpees x 30 secs Superset 2 x 5 Rounds Heavy Bag Drag x 30 secs (more…)

30 Dec
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Wednesday WOD – 12 Days of CrossFit

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

A) Mobility Hip Capsule – 2 Mins each side B) Warm Up Run 400m Inchworm 25m Wall Balls x 10 Groiner 25m Burpees x 10 C) WOD – 12 Days of CrossFit 12 Rounds for time of: 1 Squat Snatch (65/45kg) 2 Box Jump (40/30″) 3 Push Press (65/45kg) 4 Burpees Over Barbell 5 Hang Power (more…)

29 Dec
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Tuesday HIIT WOD – Man KB’s Are Too Complex

By: Joe Murphy – Categories: – December 29, 2014

A) Warm Up Grab KB’s/Barbells to be used 10 x Squats 10 x Plank Walk Outs 10 x SLDL each side B) Strength Complex 12 Minutes Complete entire set without dropping bar. If you complete then increase the weight, if you do not complete stick or decrease the weight. 5 x Front Squat 5 x (more…)

29 Dec
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Tuesday WOD – Its All In the Thrust

By: Joe Murphy – Categories: – December 29, 2014

A) Mobility Tricep Band Opener – 2 mins each side B) Warm Up With empty barbell complete 2 Rounds of… 5 x Front Squat 5 x Thrusters 5 x RDL 5 x Push Press/Jerk 5 x High Hang Power Clean Then Burgener Warm Up w/clean focus C) Oly Lifting  Level 1 – Same Progressions as (more…)

28 Dec
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Monday HIIT WOD – Volume

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

A) Warm Up Get med ball to be used in workout, then 3 Rounds of… Reverse Lunges x 10 Push Ups x 10 Wall Balls x 10 B) WOD For time  500m Shuttle Run with up/downs (25m, up/down, and back, up/down x 10) 50 x Squat Jumps 50 x Burpees 50 x Slams 50 x Plyometric (more…)