Monthly Archives: December 2014

15 Dec
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Tuesday HIIT WOD – You’re deading

By: Joe Murphy – Categories: – December 15, 2014

Arrive 5 minutes early and get set up A) Warm Up Run 400 Bear Crawl 15 meters Lunge 15 meters 10 Burpees B) Odds & Evens 10 Minutes of Odds 5 RDL Evens 5 Front Squat C) Accessory  9 Push Press 9 Squat Jumps 9 Bent Over Rows 9 V-Ups D) Core Chinese Plank Max (more…)

15 Dec
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Tuesday Crossfit WOD – Partner My Partner

By: Joe Murphy – Categories: – December 15, 2014

A) Mobility  Partner single leg banded hamstring stretch B) Warm Up Run 400  Bear Crawl 25 meters Lunge 25 meters 10 Burpees C) Odds & Evens  10 Minutes of Odd Minutes  Max Handstand Walk or Handstand Hold Even Minutes 8 Front Squat (80/55)  D) Partner WOD 1 athlete works at a time 100 Meter Bear (more…)

14 Dec
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Monday HIIT WOD – Tabata Time

By: Joe Murphy – Categories: – December 14, 2014

A) Warm Up Run 400 10 Walk Out Press Ups 10 Squat Jumps 10 Burpees  B) WOD  Tabata all of these 1 Minute rest between exercises Wall Balls Shuttles  180 Burpees Ball Slams Plank Walk Ups 

14 Dec
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Monday Crossfit WOD – #Hangover

By: Joe Murphy – Categories: – December 14, 2014

A) Mobility Hip capsule external rotation B) Warm Up Run 400 30/20/30 C) Strength Six sets of Front Squat or OHS x 1 rep Straight into Find your 1-RM Clean D) WOD 16 Minute AMRAP 10 SDHP (60/40) 20 Kettlebell Thrusters (32/24 kg) 30 180 Burpees  Run 200 Meters

11 Dec
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Friday HIIT WOD – How Long To The Next Station?

By: Joe Murphy – Categories: – December 11, 2014

A) Warm Up Lunge 25m  70% intensity Shuttle Runs (5,5,10,10,15,15,20,20) At each line perform up/down and squat jump B) WOD Circuit Training – 60 secs work at each station: no rest x 3 rounds (1-2 mins rest btw circuits) Agility Cross (5m forward and back, 5m, R side and back, 5m back and forward, 5m (more…)