Monthly Archives: May 2016

31 May
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Wednesday Crossfit WOD

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

Today we begin four weeks of clean practice. This will be done by a top down method meaning you learn from the high hang first and then each week progressing closer to the floor A) Warm Up Front rack distraction using a wooden Pole – 1 Minute each side  10 Meter Duck Walk 10 x (more…)

31 May
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Wednesday HIIT WOD

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

A) WOD  40 Seconds work 20 seconds rest in a circuit format  Sled Push (light) sprinting max effort  Burpee Broad Jumps DB Plank Row Handstand/Wall Walk Ball Slams  Ski Jumps (lateral 2 footed hops)

30 May
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Tuesday HIIT WOD

By: Joe Murphy – Categories: – May 30, 2016

A) Strength WOD 1 12 Minute AMRAP 10 Incline/Flat DB Bench Press 10 Single KB Box Step Ups each side 10 Diamond Push Ups B) Strength WOD2 12 Minute AMRAP 10 Overhead Medball Lunges each side 10 Single/Double Leg Trx Squats each side Max effort weighted plank 10 Leg raise with hip drive 

30 May
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Tuesday Crossfit WOD

By: Joe Murphy – Categories: – May 30, 2016

A) Warm Up 2 Minutes t spine stretch  Run 2 minutes  2 Minutes duck walks, crab walks, inch worm 15 Samson Lunges 15 PCV OHS 15 PVC Shoulder Rollouts 10 UW BB Hang Power Snatch  B) Strength  Back Squat  (Wendler 5/3/1) – start with a warm-up for 3 sets 40% x5, 50% x5 and 60% (more…)

29 May
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Monday Crossfit WOD

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

A) Bank Holiday Hero WODs Write your scores on the white board Three rounds for reps of Squat cleans (70/50) 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep) Deadlifts (115/75) Burpees Jerks (70/50) Rest 1 minute