Monthly Archives: August 2016

09 Aug
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Wednesday QuickFit WOD

By: Joe Murphy – Categories: – August 9, 2016

A) Performance WOD  20 minute AMRAP 30 box jump  20 push press 30 ring rows  B) Core 3 minutes hollow hold

09 Aug
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Wednesday Crossfit WOD

By: Joe Murphy – Categories: – August 9, 2016

Performance WOD Wednesday A) Warm Up  banded shoulder overhead work seated straddle stretch skipping – or double under practice shoulder rollouts slow controlled push ups mini band floor complex BB strict press – position and posture banded muscle ups – or banded pull ups light KB swings  B) Wendler strict press (Wendler 5’s) – start (more…)

08 Aug
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Tuesday QuickFit WOD

By: Joe Murphy – Categories: – August 8, 2016

A) Strength 5 rounds of 5 ring pull ups or bar chin ups 5 negative push ups B) Strength 2 4 rounds of 5 BB static lunges each side 10 BB bent over row C) Accessory 3 rounds of 10 ring push ups 10 BB rollouts 20 hollow rocks or v-ups    

08 Aug
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Tuesday Crossfit WOD

By: Joe Murphy – Categories: – August 8, 2016

A) Warm Up pike stretch frog stretch skipping – or double practice banded posterior chain work ring rows, very slow eccentric and concentric HSH  squats and groiners BB clean warm up rope climb – basic skills B) Skill/odd object/strength 1 round, 3 minute on each sled push tyre flip/trap bar handstand hold double unders C) (more…)

07 Aug
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Monday QuickFit WOD

By: Joe Murphy – Categories: – August 7, 2016

A) WOD In a circuit 6 rounds 30/30 shuttles (5,10,15,10,5) DB snatch hanging knees to elbows B) Finisher 21-18-15-12-9-6-3 high plank, knee to opposite elbow each side side plank rotations each side diamond sit ups