Monthly Archives: August 2016

26 Aug
0

CrossFit Saturday WOD

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

A) WARM UP 2 mins frog stretch 2 mins box shoulder opener 30 secs of each , walk over hurdle, figure 4, toe touches, high knees, butt kicks 2 sets of 10 squat therapy glute bridge complex 10 banded pull ups 10 walk out press ups 10 groiners e/s B) WOD – TEAM MURPH – TEAMS OF 3 (more…)

25 Aug
0

Powerlifting Cancelled until September 16th

By: Joe Murphy – Categories: – August 25, 2016

25 Aug
0

Yoga Cancelled This Week

By: Joe Murphy – Categories: – August 25, 2016

25 Aug
0

Friday CrossFit WOD

By: Joe Murphy – Categories: – August 25, 2016

A) WARM UP  2 mins box pigeon stretch 2 mins banded wrist stretch 2 sets of 10 reps squat therapy with partner 1 min assult bike  15 kips/hollow rocks 15 ring rows 30 second handstand hold Clean Technique – Grip Stance Position – 1st Pull, Transition, 2nd Pull B) STRENGTH RX 5 Sets of 1 Squat Clean (more…)

25 Aug
0

Friday QuickFit WOD

By: Joe Murphy – Categories: – August 25, 2016

WOD OTMEM for 24 Mins Min 1 – Box Jumps Min 2 – DB Push Press Min 3 – Assault Bike Min 4 – Wall Walks Min 5 – Shuttles Min 6 – OH Plate Sit Ups