Monthly Archives: August 2016

03 Aug
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Thursday Crossfit WOD

By: Joe Murphy – Categories: – August 3, 2016

A) Warm Up KB squat hold puppy stretch  single skipping – or double under practice  controlled negative push ups handstand hold squat therapy hollow rock BB front squat technique – elbows up and out, high chest etc B) Odds & Evens x10 RX odds 5 front squat 75%1rm evens 10 HSPU (as many as you (more…)

02 Aug
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Wednesday QuickFit WOD

By: Joe Murphy – Categories: – August 2, 2016

A) WOD Four rounds for time of 35 meter overhead plate walking lunge (15/10) 30 KBS (20/16) 20 Wallballs (9/7) 10 push ups

02 Aug
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Wednesday Crossfit WOD

By: Joe Murphy – Categories: – August 2, 2016

A) Hero WOD “collin” Six rounds for time of Plate carry 400 meters (15/10) 12 Push press (55/40) 12 Box jumps (24/20) 12 pound Sumo deadlift high-pull (45/30) share equipment 

01 Aug
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Tuesday QuickFit WOD

By: Joe Murphy – Categories: – August 1, 2016

A) Strength 5 x 5 strict press 5 x 5 DB/BB front squat B) Accessory 3 rounds  10 DB bulgarian split squat each side  10 DB bench press C) Core 30 seconds on each, 2 rounds flutter kick, plank walk ups, side plank with dips each side  

01 Aug
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Tuesday Crossfit WOD

By: Joe Murphy – Categories: – August 1, 2016

A) Warm Up tricep stretch push up skipping or double under practice walk out push ups & lateral HOG push ups ring rows with a hold at the top wall squats  BB clean complex – basic movements  B) skill/gymnastic strength  gymnastic pull conditioning RX 15 legless rope climbs  SCALED 15 rope climbs  BEGINNER rope climb skills  C) WOD (more…)