Monthly Archives: December 2014

22 Dec
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Tuesday WOD – Double Time

By: Joe Murphy – Categories: – December 22, 2014

A) Mobility Partner Barbell Calf Smash – 3-4 mins per person (Partner applies pressure on shins while calf on barbell) B) Warm Up 10 x Squat Jumps Lunge w/rotation 25m 5 x Wall Walks Broad Jump Burpees 25m 10 x Push Ups C) Plyometrics 5 attempts at a 1RM Max Height Box Jump from seated (more…)

21 Dec
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Monday HIIT WOD – Hard Running

By: Joe Murphy – Categories: – December 21, 2014

A) Warm Up Run 400m Junkyard Dog B) WOD Complete 5 Rounds of: 500m Run 12 Burpees 21 Box Jumps (24/20″) C) Finisher 500m Hard Run for time

21 Dec
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Monday WOD – Squatting Mondays

By: Joe Murphy – Categories: – December 21, 2014

A) Mobility Partner Hip Extention Bands – 2 mins B) Warm Up Junkyard Dog C) Strength 8 Minutes to find a… 3-rep Heavy Front Squat of the day Then, 8 Minutes to find a… 10-rep Heavy Front Squat of the day D) Gymnastic Benchmark In 5 minutes have three attempts to find your… Max distance/reps (more…)

19 Dec
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Saturday WOD – Snatch

By: Joe Murphy – Categories: – December 19, 2014

A) Warm Up Junk Yard Dog B) Skills High Hang Snatch Skills /High Hang Power Snatch Skills C) Strength/Skills EMOTM 70% for 15 minutes High Hang Snatch/High Hang Power Snatch WOD Check in 30 Wall Balls 30 Med Ball Burpees then 9-12-15-18-21 Box Jump STOH (50/30) 30 DU’s every round check out 30 Wall Balls (more…)

18 Dec
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Friday HIIT WOD – Up Time

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

A) Warm Up  10 Walkout Press Ups  Crab Walk 20 meters  Bear Crawl 20 meters  20 Single Leg Glute Raises  B) WOD 20, 30, 40, 50, 60, 70, 80 Seconds of max effort on each exercise  Skips Lateral Shift Burpees  KB Swings C) Core 30 Floor Wipers 20 Side Plank Lateral Dips es