Monthly Archives: July 2015

31 Jul
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July Member of the Month award without doubt goes to Emily Aitchison. Having only joined us in May, her technique has been improving at a ridiculous rate. Watching her on the first sessions in comparison to now just shows how quick you can learn correct body co-ordination, balance and movement patterns. This is partly because she is (more…)

31 Jul
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Saturday HIIT WOD – Dip N Die

By: Joe Murphy – Categories: – July 31, 2015

A) WOD – “Tom” (modified) Complete as many rounds in 25 minutes as you can of: 7 Strict Ring Dips (Scaled – Ring Push Ups) 11 Thrusters (45/30kg) 14 Toes-to-bar/Hanging Leg Raises (scaled – V ups)

31 Jul
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Saturday Benchmark WOD – “Tom”

By: Joe Murphy – Categories: – July 31, 2015

  A) Warm Up 2 Minutes Straight-Leg Burpees 20 Shoulder Rollouts 20 UW BB Thrusters 2 Rds: 10 Ring Rows w/shoulder retraction + 30 sec Ring Dip Hold (scaled – Crab Walk) 2 Rds: 10 Glute Raises w/5 sec hold + 30 sec Bar Hollow Hang 2 Minutes Shoulder Extention Mob 2 Minutes Hip Extention Mob B) WOD – “Tom” Complete (more…)

30 Jul
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Friday HIIT WOD – To The Street

By: Joe Murphy – Categories: – July 30, 2015

A) WOD 1 EMOM x 12 Odd – 10-15m Handstand Walk, 45 sec Handstand Hold or 3-5 x Wall Walks Even – 40 Double-Unders/80 Skips Rest exactly 2 Minutes (while making your way outside) B) WOD 2 The clock runs for 12 minutes, then perform the following… 400m Sprint Repeats for time (outside) Rest exactly 45 (more…)

30 Jul
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Friday WOD – Go Heavy Or Go Home!

By: Joe Murphy – Categories: – July 30, 2015

A) Warm Up 3 minutes of inchworm, bear crawl, spiderman and crab walk. 20 Shoulder Rollouts 20 UW BB FS 20 UW BB Push Jerk 2 Rds: 10 x Push Ups + 5 Pull Ups 2 minute Shoulder Extension Mob 2 Minute Shoulder Flexion Mob B) Strength Bench Press – work up to a 5RM Superset C2B – (more…)