Monthly Archives: December 2014

02 Dec
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Wednesday Crossfit WOD – 12 Days of Fitness

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

A) Mobility  Thoracic Spine Smash  Banded Hamstring PNF stretch B) Warm Up 75 Du’s 5 Pike Push Ups 10 Squats  15 Lunge Rotations  10 Squats 5 Pike Push Ups 75 DU’s C) Strength Only 1 warm up set needed  16 minutes (8 sets)  Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 (more…)

01 Dec
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Tuesday HIIT WOD – Feeling Strong

By: Joe Murphy – Categories: – December 1, 2014

A) Warm Up  Looking short ways across the hall Crab Walk 15 meters Bear Crawl 15 meters Walking lunge 15 meters Spiderman walk 15 meters  30/20/30 B) Strength (5 sets) 8 Front Squats (building to your heaviest) Superset with 8 Close Press Ups  C) Accessory  3 Rounds 12 Alternating Reverse Lunges/Overhead Lunges 10 Squat Jumps (more…)

01 Dec
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Tuesday Crossfit WOD – Team Time

By: Joe Murphy – Categories: – December 1, 2014

arrive 5 minutes early and have the warm up and mobility completed by 6.10 A) Mobility  Partner Shoulder External Rotation  B) Warm Up  Looking short ways across the hall Crab Walk 15 meters Bear Crawl 15 meters Walking lunge 15 meters Spiderman walk 15 meters  30/20/30 C) Strength 10 minutes (5 sets) LVL 1 Front (more…)