Monthly Archives: January 2016

31 Jan
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CROSSFIT GYMNASTICS STARTS NEXT SATURDAY

By: Joe Murphy – Categories: – January 31, 2016

CrossFit Gymnastics is a skill based class balancing the gymnastic demands associated with CrossFit coupled with classic gymnastics training exercises. Our goal is to increase our members overall body and spacial awareness, flexibility, and strength through this fun and challenging class – all of which will improve CrossFit performance. Classes will be running every Saturday (more…)

31 Jan
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Monday HIIT WOD – “Dissected Kelly”

By: Joe Murphy – Categories: – January 31, 2016

A) WOD “Dissected Kelly” 4 Rounds for time 400m Run 30 Burpees to Target 6″ Above Reach 30 Slams (9/7kg)      

31 Jan
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Monday WOD – Till Death Do Us Part

By: Joe Murphy – Categories: – January 31, 2016

Programming Notes: We now start our next phase of Open Prep Maximal Speed-Strength Work.  We are going to work on moving fast, compiling a lot of work in a short amount of time, rest and repeat it! We are also going to work on our strength endurance with a lot of our barbell exercises. Scale if you need to (more…)

29 Jan
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Saturday HIIT WOD – Wave Of Reps

By: Joe Murphy – Categories: – January 29, 2016

A) WOD For time: 10 Wall Walks (no push up) – scaled 18 plank walk ups 100 Double Unders/200 Skips 80 Air Squats 60 Push Press (45/30kg) 40 Jumping Lunges 20 Bar Over Burpees 40 Jumping Lunges 60 Push Press (45/30kg) 80 Air Squats 100 Double Unders (both partners) 10 Wall Walks (no push up) – scaled 18 plank walk ups

29 Jan
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Saturday WOD – “Battle of Britain Qualifier 3”

By: Joe Murphy – Categories: – January 29, 2016

A) Warm Up 2 Minute Skipping 20 Shoulder Rollouts 20 UW BB HPC 20 Squats w/mini band above knees 20 Alternating Lunges w/diagonal twist 5 Wall Walks (with push up) 5 Scorpions e/side 2 Minutes Banded Shoulder Flexion B) WOD 1 “Battle of Britain Qualifier 3” 3 Rounds for Time: 10 Snatch (Power or Squat) 5 Burpee Box (more…)