Monthly Archives: August 2016

14 Aug
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Monday QuickFit WOD

By: Joe Murphy – Categories: – August 14, 2016

A) WOD HIIT work 30 on/30 off 3 minutes on each exercise before changing sled drag med ball burpees BB SDHP tuck jumps HOG push ups ring rows, high pull leg raise with hip drive weighted diamond sit ups

14 Aug
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Monday Crossfit WOD

By: Joe Murphy – Categories: – August 14, 2016

A) Warm Up frog stretch KB squat  skipping  – double under practice 30 seconds burpees ring YTWs banded good mornings and walks wall squats  DB squat clean – technique  B) Wendler  Back Squats start with a warm-up for 3 sets 40% x5, 50% x5 and 60% x3  70% of 90% 1RM x 3 reps 80% (more…)

12 Aug
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Saturday Outside WOD

By: Joe Murphy – Categories: – August 12, 2016

Meet at the gym for 9.35 Mystery WOD…..

12 Aug
0

Saturday QuickFit WOD

By: Joe Murphy – Categories: – August 12, 2016

A) WOD 3 rounds for time 20 Thrusters 20 Pull ups 20 Wall Balls 20 Calorie Row 20 V-Ups

12 Aug
0

Saturday Crossfit WOD

By: Joe Murphy – Categories: – August 12, 2016

A) Team WOD 2’s or 3’s 30 minute AMRAP 3, 6, 9…. ascending toes to bar burpees D-balls (50/30)