Monthly Archives: December 2014

18 Dec
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Friday Crossfit WOD – Supine

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

A) Mobility  Shoulder Smash B) Warm Up 10 Walkout Press Ups  Crab Walk 20 meters  Bear Crawl 20 meters  20 Single Leg Glute Raises  C) Strength / Skills  15 Minutes Performance – Jerk Skills  Competition – Jerk  Spend 5 minutes working upto around your 85% and then EMOTM Jerk x 2 D) WOD  20, 30, (more…)

18 Dec
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HIIT Thursday WOD – Back to Sqaut

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

arrive 5 minutes early and get the racks out A) Warm Up Broad Jumps 15 meters  10 Burpees  Broad Jumps 15 meters  15 Press Ups HOG Broad Jumps 15 meters  B) Strength EMOTM for 7 Minutes  5 Back Squat build to your heaviest finish on an 8th minute with 1 unbroken set of 10 then (more…)

17 Dec
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Thursday Crossfit WOD – 7 More Sleeps

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

A) Mobility  Couch Stretch B) Warm Up Broad Jumps 15 meters  10 Burpees  Broad Jumps 15 meters  15 Press Ups HOG Broad Jumps 15 meters  20 Squats C) Skill Plyo Work 15 Minutes  Max Height Box Jump Straight into  3 Sets not for time 6 Barbell Box Step Ups (50/30) es 6 HSPU Deficit Negatives (more…)

16 Dec
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Wednesday HIIT WOD – Timed

By: Joe Murphy – Categories: – December 16, 2014

A) Warm Up Shuttles x 2 with Up Downs Spiderman 15 meters Lunge Rotation 15 meters B) WOD 40 Seconds Work 10 rest With a med ball Overhead Walking Lunge Squat Thrust, hands on ball Burpee holding onto the ball Floor wipers Lunge Rotation holding onto Ball 30 seconds rest then then partner work Partner (more…)

16 Dec
0

Wednesday Crossfit WOD – Down the Ladder

By: Joe Murphy – Categories: – December 16, 2014

A) Mobility Banded tricep distraction B) Warm Up Shuttles x 2 with Up Downs Spiderman 15 meters Lunge Rotation 15 meters C) Strength 10 Rounds with total 20 minutes Perfromace Power Clean 2 rep or Competition Snatch 2 rep D) WOD Complete rounds of 12, 9, 7 and 5 reps Squat Clean (80/65) Jerk Bent (more…)