Monthly Archives: August 2016

24 Aug
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Thursday QuickFit WOD

By: Joe Murphy – Categories: – August 24, 2016

A) Strength  5 x 5 Deadlifts  B) Accessory 15 min AMRAP  10 Bench Press from Floor 10 Barbell Rollouts 10 Bulgarian Split Squats (e/s) 10 KB/DB Clean & Press 1 Lap Heavy Farmers Walk

24 Aug
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Thursday CrossFit WOD

By: Joe Murphy – Categories: – August 24, 2016

A) WARM UP  2 mins banded hamstring stretch 2 mins double arm shoulder stretch (arms on bench or box in the kneeling position) 30 seconds of each straight leg burpees, broad jumps, bear crawl, mountain climbers 20 scorpions 20 glute bridge hold at top for 5 seconds 10 walk out press ups Power Snatch Technique Grip Stance Position (more…)

23 Aug
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Wednesday QuickFit WOD

By: Joe Murphy – Categories: – August 23, 2016

WOD Run 800m 10-8-6-4-2 D-Ball OH Plate Lunges E/S Burpees Over Ball Pull Ups Run 800m In Any Remaining Time…. 50 Mountain Climbers  50 Bicycle Sit Ups

23 Aug
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Wednesday CrossFit WOD

By: Joe Murphy – Categories: – August 23, 2016

A) WARM UP 2 min couch stretch 2 min pigeon stretch 30 seconds of each, over the hurdle, Knee to Chest, Figure 4, lunges, burpees 20 air squats & 20 jumping squats  20 lumbar rotations 20 banded good mornings KB swing technique  B) HERO WOD MORRISON (25 Min AMRAP) RX 50-40-30-20-10 Wall Balls (9/7kg) Box Jumps (more…)

22 Aug
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Tuesday QuickFit WOD

By: Joe Murphy – Categories: – August 22, 2016

A) Strength  5 x 5 pause back squats 5 second hold B) Accessory 12 min AMRAP  12 DB Step Ups 12 Pendlay Row 12 Deficit Ring Rows C) Core 25 V-Ups 25 Russian Twists