Monthly Archives: June 2015

22 Jun
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Tuesday WOD – “The 30th Milestone”

By: Joe Murphy – Categories: – June 22, 2015

Go through the pain barrier just for me x A) Warm Up 3 minute run 20 UW BB Deadlifts 20 Shoulder Rollouts 20 UW BB Thrusters 25m Spiderman Crawl 2 Mins e/s Couch Stretch B) WOD – “The 30th Milestone” For Time 300m run with 20/10kg weight 30 Deadlifts (60/40kg) 30 Pull Ups 30 Clean & Jerk (60/40kg) (more…)

21 Jun
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Monday HIIT WOD – On You Go

By: Joe Murphy – Categories: – June 21, 2015

A) WOD 3 RFT: 800m run 30 Wall Balls (9/7kg) 15 Box Jump Burpees (24/20) After each round complete 30 Double Unders / 60 Skips

21 Jun
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Monday WOD – Kip, Kip, Kippers

By: Joe Murphy – Categories: – June 21, 2015

Please Note: Because the floor is getting relaid there will be equipment in the way and the floor needs cleaning so please bare with us. A) Warm Up 3 Minute Burpees 2 Rds: 10 x Ring Rows / 10 x Jumping Squats 60 second Arm Circles 60 second Glute Bridge 3 Minute Tricep Band Distraction (more…)

19 Jun
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Saturday HIIT WOD – “Mini Bull”

By: Joe Murphy – Categories: – June 19, 2015

A) WOD – “Mini Bull” Two rounds for time of: 100 Double-unders / 200 skips 25 Overhead squat/Front Squat (60/40kg) 25 Pull-ups Run 800m

19 Jun
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Saturday Benchmark WOD – “Bull”

By: Joe Murphy – Categories: – June 19, 2015

A) Warm Up 2 Minute Run 2 Minute Skipping 20 OHS PVC 20 Shoulder Rollouts 20 Rings YTWL (5 reps each position) Shoulder Flexion Bands 3 mins B) WOD “Bull” Two rounds for time of: 200 Double-unders 50 Overhead squat (60/40kg) 50 Pull-ups Run 1 mile