Monthly Archives: April 2016

29 Apr
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Saturday HIIT WOD

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

A) WOD  24 Minute AMRAP Handstand Hold max effort  10 Box Jump Burpees 20 Jumping Pull Ups 30 KB Swings  20 Reverse Crunches  10 Box Jump Overs 

29 Apr
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Saturday Crossfit WOD

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

A) Warm Up 3 Minutes run  Burgner warm up 10 Banded Pull Ups 10 UW BB Hang Power Cleans  10 UW BB Front Squat 2 Minutes Banded Hip Extension B) 1RM 20 Minutes to complete Snatch  or Snatch tekkers C) WOD  Badger 3 Rounds for time 30 Squat clean (45/30)  30 Pull-ups Run 800 meters

29 Apr
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BANK HOLIDAY TIMES

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

Monday Bank Holiday class times are the same as Saturday timetable… CrossFit – 8.30-9.30am & 9.30-10.30am HIIT – 9.30-10.00am & 10.00-10.30am Open Gym – 10.30am-12.30pm Thanks all x

28 Apr
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Friday HIIT WOD

By: Joe Murphy – Categories: – April 28, 2016

A) WOD  45 Seconds work, 15 Seconds rest  6 rounds  Box Jump  Thrusters ( DB or empty bar bell) Burpees Rowing 

28 Apr
0

Friday Crossfit WOD

By: Joe Murphy – Categories: – April 28, 2016

Finishing off the 1RM testing today and tomorrow  A) Warm up Single skips 2 minutes 10 Walk out push ups  10 UW BB Hang Power Cleans  10 UW BB Push Press 20 Lunge with rotation 20 PVC Shoulder rollouts  20 PVC OHS 2 Minuts tricep distraction B) 1 RM  15 Minutes to complete  Find your (more…)