Monthly Archives: August 2016

29 Aug
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Tuesday Crossfit WOD

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

Deload week for wendler  A) Warm Up T- Spine stretch Frog stretch 600m run  mini band squats & side steps YTW’s shoulder rollouts super slow push ups handstand hold BB power clean complex BB snatch complex B) Olympic Lifting  EMOM x 12  RX Snatch @ 80% with at 2 second pause 1″ off the floor SCALED (more…)

28 Aug
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Bank Holiday QuickFit WOD

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

WOD 40 seconds work/20 seconds rest stay on each movement for 4 mins Prowler Push Wall Walks Burpees Lateral Hurdle Jumps Hanging Leg Raises Sled Pull

28 Aug
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Bank Holiday CrossFit WOD

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

A) Warm Up Banded Hip Opener Box Shoulder Opener  2 sets of 10 – Squat Therapy 10 Burpees 20 Banded Good Mornings Banded Side Steps 10 Groiners with Rotation e/s 10 HOG Push Ups Power Clean Technique, Grip, Stance Position, 1st Pull, Transition, 2nd Pull B) WOD Bear Complex – 40 Min AMRAP* RX (60/40) / SCALED (more…)

26 Aug
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Saturday Outdoor WOD

By: Joe Murphy – Categories: – August 26, 2016

MEET AT THE GYM AT 9:30 THEN GO TO THE PULL UP BARS ON THE FRONT WOD – TEAM MURPH – TEAMS OF 3 All run together One works at a time through all other movements  split up movements as you see fit RX 1 Mile Team Run with 1 D-Ball (30/15kg) 200 Pull Ups 400 Press Ups (more…)

26 Aug
0

Saturday QuickFit WOD

By: Joe Murphy – Categories: – August 26, 2016

MINI MURPH 800m Run then 5 Rounds of: 10 Ring Rows 20 Press Ups to Box or on Knees 30 Air Squats  then 800m Run