Monthly Archives: December 2014

11 Dec
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Friday WOD – Week Finisher

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

Please Note: There is no Friday evening class or Saturday Morning classes this week due to the CrossFit/HIIT Christmas Bash which all coaches are attending. There will be an outdoor WOD posted for Sunday via Facebook as a replacement. Hopefully see you Friday at 6.30pm at THE Bar 🙂 A) Mobility Partner Hip Extension Bands (more…)

10 Dec
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Thursday HIIT WOD – Scared Of Heights?

By: Joe Murphy – Categories: – December 10, 2014

A) Warm Up Lunge w/side bend 25m Groiner 25m Inchworm 25m Bear Crawl 25m B) Strength/Power Front Squat x 8 Superset Box Jump x 5 (High as possible, without injuring yourself. Focus is on jumping/landing mechanics at max effort, then step down slowly) C) Accessory HSPU / Eccentric HSPU / Wall Walks x 4 Deadlifts (more…)

10 Dec
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Thursday WOD – 666

By: Joe Murphy – Categories: – December 10, 2014

A) Mobility Tricep Opener Bands (focus on external rotation) – 2 mins each side B) Warm Up Lunge w/side bend 25m Groiner 25m Inchworm 25m  Bear Crawl 25m C) Strength Every two minutes, for 16 minutes (8 sets): Level 1 – Front Squat x 2 + Push Press/Jerk x 2 Level 2 – Front Squat (more…)

09 Dec
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Wednesday HIIT WOD – 3 Minute Challenge

By: Joe Murphy – Categories: – December 9, 2014

A) Warm Up Run 400m 100 x Skips 25m Walking Lunges 10 x Wall Balls B) WOD Every three minutes, for 24 minutes (8 sets) of: Run 200m 30 Double-Unders / 60 Skips 15 Wall Ball Shots (9/7kg) 8 Burpee Jump Overs (either jump over a barbell or KB) For this week, if you fail (more…)

09 Dec
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Wednesday WOD – Sotts Going On

By: Joe Murphy – Categories: – December 9, 2014

A) Mobility Plantar Flexion – 2 Mins each side B) Warm Up 3 minute single skipping 20 Overhead Squat w/pipe 20 Snatches/Power Snatches w/pipe 20 Sotts Press w/pipe C) Skills/Mobility Three/Four sets, not for time, of: Sotts Press x 5 reps @ 2113 (scaled – perform from front rack) (note the tempo and stick to (more…)