Monthly Archives: December 2014

04 Dec
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Friday HIIT WOD – THE BOX

By: Joe Murphy – Categories: – December 4, 2014

A) Warm Up Run 400 the 2 rounds 10 Box Step Ups 10 HOG Push Ups 10 Lunges B) WOD 1 Climb as far up the ladder as you can in 8 Minutes 1, 2, 3, 4…. Incline/Decline Box Push Up Box Step Up Each Leg C) WOD 2 Until 7.21 8 Burpee box Jump (more…)

04 Dec
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Friday Crossfit WOD – Racks & Boxes

By: Joe Murphy – Categories: – December 4, 2014

Arrive 5 minutes early, collect the Racks and boxes from the store A) Mobility  Partner Chest Stretch B) Warm Up 3 Rounds Alternate Cindy C) Strength Put the racks on their lowest setting and place a barbell on them. If you get 7 or more, put more weight on. If you get 4 or less (more…)

03 Dec
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Thursday HIIT WOD – Sack Bquat

By: Joe Murphy – Categories: – December 3, 2014

A) Warm Up Run 400 30/20/30 B) Strength Every minute, on the minute, for 8 minutes Back Squat x 5 reps @ 70% C) Accessory Lower the racks to the bottom and place the barbell back on the rack 3 Rounds 8 Supine row  12 Thrusters (30/20) 16 KB Swings D) Core Chinese Plank to (more…)

03 Dec
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Thursday Crossfit WOD – Squat Back

By: Joe Murphy – Categories: – December 3, 2014

A) Mobility  Hip capsule external rotation B) Warm Up Run 400 30/20/30 C) Strength Every minute, on the minute, for 12 minutes Back Squat x 2 reps @ 85% D) WOD Complete as many rounds and reps as possible in 6 minutes of 4 Hang Squat Cleans (100/65) 8 Strict Handstand Push-Ups Then take 3 (more…)

02 Dec
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Wednesday HIIT WOD – Two WODs??

By: Joe Murphy – Categories: – December 2, 2014

A) Warm Up 75 Du’s 5 Pike Push Ups 10 Squats  15 Lunge Rotations  10 Squats 5 Pike Push Ups 75 DU’s B) Team WOD 10 Minutes In teams of 4 (minimum) Shuttles (5,5,10,10,15,15,10,10,5,5) 10 Burpees with 180 degree twist whilst jumping  The next person starts the shuttles when one person finishes the shuttles. Join (more…)