Monthly Archives: September 2016

30 Sep
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Saturday QuickFit WOD

By: Joe Murphy – Categories: – September 30, 2016

A) WOD “300” For Time 25 Pull-Ups 50 Deadlifts  50 Push-Ups 50 Box Jumps  50 Floor Wipers 50 Kettlebell Clean-and-Press  (Alternating Arms) 25 Pull-Ups

30 Sep
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Saturday Crossfit WOD

By: Joe Murphy – Categories: – September 30, 2016

A) Team WOD in 2’s or 3’s. 3’s hold a (12/8) KB above waist height  write all reps and times on the white board 5 minutes of rowing (cals) 5 minutes of push press (60/40) rest 3 minutes  “frantasy land” For Time 21-15-9 reps of: Thrusters (45/30) Pull-Ups then 15-12-9 reps of Thrusters (55/37.5) Chest-to-Bar (more…)

29 Sep
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Friday QuickFit WOD

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

A) WOD every 6 minutes x4 run 400 meters then 3 rounds of 5 pull ups 10 push ups 15 air squats rest minimum 30 seconds between rounds

29 Sep
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Friday Crossfit WOD

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

A) Warm Up banded bike stretch lizard stretch skipping  walking lunges with high knee drive mini band floor work scorpions BB deadlift with basics  B) Strength Deadlift 6×3 across (must be an increase on last week) C) WOD 1k run  100 DU 50 calorie assault bike/ski ERG 100 DU 1k run D) Additional Work 1. (more…)

28 Sep
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Thursday QucikFit WOD

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

A) Strength 4/5 rounds 5 deadlift 5 single arm bench press B) Accessory 3 rounds 10 DB single leg deads each side 10 push ups on DB 10 hanging leg raise C) Midline 5 minute AMRAP wall planks (feet on wall), max effort  star side planks, max effort