Monthly Archives: June 2016

30 Jun
0

JUDGES NEEDED

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

As you all know we have our Jersey Throwdown coming up on August 6th.  In order to make the day run smoothly we desperately need volunteers to help with judging and a few other things on the day.  If you are not competing and are willing to help out please contact Paula or Joe as soon (more…)

30 Jun
0

Friday HIIT WOD

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

A) WOD 30 seconds work/30 seconds rest box jump overs double DB plank row double DB thruster  assault bike  alternating v-ups alternating battle ropes

30 Jun
0

Friday Crossfit WOD

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

A) Warm up 2 minutes hamstring lengthener  pulse raiser: 2 minutes run in or out scorpions mini band glute complex banded good mornings  30 seconds slow bear crawls focusing on extending the legs to work through the  hamstrings with an UW BB 2 rounds 5 high hang power snatch 5 overhead squats  2 minutes shoulder (more…)

29 Jun
0

Thursday HIIT WOD

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

A) strength 3 rounds 5 double KB deadlift 5 chin ups 5 KB RDL 5 ring rows B) Accessory 3 rounds 10 single arm KB row, each side 10 single leg KB glute raise, each side  C) Finisher 5 minutes  double KB farmers walk 15 hollow rocks each round

29 Jun
0

Thursday Crossfit WOD

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

A) Warm Up 2 minutes ankle mobility  pulse rasier, 30 seconds of each: burpees, bear crawl, burpees bear crawl 5 walkout push ups 10 bar kips 10 hollow rocks  with un UW BB 5 high pull 5 muscle snatch  5 front squat  2 minutes tricep or shoulder distraction B) Skills 20 minutes to complete L.1 (more…)