Monthly Archives: October 2016

31 Oct
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Tuesday QuickFit WOD

By: Joe Murphy – Categories: – October 31, 2016

A) WOD  4/5 rounds 4-5 front squats  4-5 standing DB strict press B) Accessory 3/4 rounds 8-10 DB bench press 8-10 KB walking lunges, each side  8-10 DB snatch, each side  C) Core  4 minute weighted plank 15 diamond sit ups every time you fail

31 Oct
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Tuesday Crossfit WOD

By: Joe Murphy – Categories: – October 31, 2016

A) Warm Up wrist opener banded hip opener 30 seconds of each: inch worm, crab walk, burpees, spiderman YTW’s  very slow ring rows getting harder  wall squats BB thursters BB clean complex – including 1st pull (from the ground set up) rope climb – basic skills  B) Strength Conditioning RX 20 Thrusters (60/40) Rest 3 Min (more…)

30 Oct
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Monday CrossFit WOD

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

A) Warm Up goblet squat hold  box shoulder opener Row/Assault Bike mini band lying work Banded Pull Ups light KB swings HSH UW BB BackSquat UW BB OHS/Technique HSPU skills – basics – hand position, negative HSPU, plated raised HSPU B) Strength Back Squat  1 set of 3 @ 60% 1 set of 3 @ 70% (more…)

30 Oct
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Monday QuickFit WOD

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

A) WOD 20 Min Time Cap 21-15-9* DB Press KB RDL’s Burpees over KB Pull Ups *50 Air Squats at the end of each round Core: 10 Plank Side Twists e/s 10 V-ups

28 Oct
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Saturday QuickFit WOD

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

A) WOD  25 AMRAP 400m Run 50 Air Squats 40 Push Ups 30 Pull Ups 20 V-Ups 10 DB Lunges e/s