Monthly Archives: November 2016

30 Nov
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Thursday QucikFit WOD

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

A) Strength 5 rounds 6 BB push press 6 double KB deadlifts B) Accessory  8-10 single leg KB deadlift, each side 8-10 DB incline bench press max effort med ball wall sit  C) Core 20, 15, 10, 5 high plank shoulder taps side plank with dips, each side

30 Nov
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Thursday CF WOD – Aerobic Capacity

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

Programming Note Just want to say congrats to everyone for doing so well on the tests this week…keep it going 🙂 Yesterday we hit the Push/Pull test. So what we are looking for is for ideal balance in the ratio here. So your 1RM Strict Press should be 65% of your (Weighted Pull Up Total (more…)

29 Nov
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Wednesday CF WOD – Aerobic Power

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

Programming Note Ok so yesterday we hit the Strength-Speed Snatch/Clean tests. Just so you are aware the results of these are entirely individual, due to the NME of the person and the mechanical capabilities of the lifts. E.g. Someone with poor technique on the snatch will not hit a true 1RM on the lift, meaning (more…)

28 Nov
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Wednesday QuickFit WOD

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

A) WOD 25 sit ups 500 meter row/0.8 mile bike 50 sit ups 1000 meter row/1.6 mile bike 75 sit ups 1500 meter row/2.4 mile bike  100 sit ups 2000 meter row/3.2 mile bike  

28 Nov
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Tuesday QuickFit WOD

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

A) Strength 5 rounds 6 BB back squat, 3 second lower 6 chin ups, 3 second lower (use rings if possible) B) Accessory 3/4 rounds 6 floor to standing rope climbs 8-10 overhead walking lunges, each side 8-10 BB bent over rows C) Core  8,7,6 BB rollouts  leg raise with hip drive