Monthly Archives: December 2016

30 Dec
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Saturday Crossfit WOD

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

A) Partner WOD in 2’s or 3’s With a running clock in 25 minutes everyone runs 1.5/1.2 mile Run Then AMRAP in remaining time: 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans (75/50) 7 Push Presses

29 Dec
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Friday QuickFit WOD

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

A) WOD  Every 4 minutes x 6 Run 300 (to the 100 meter marker outside) 10 KB Swings 5 Wall Walks L-sit hang until 3 minutes rest 1 minute before starting the next round

29 Dec
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Friday Crossfit WOD

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

A) Warm Up  15 Mins 3 Min Aerobic, Box Groin Stretch, Banded Shoulder Distraction, Supine Thoracic Rotations, Mini Band Activation, Hollow Body Bar Hang x 30 secs, Inchworm x 1 width, Crab Walk x 2 width Bear Crawl x 3 width B) Oly Lifting 15 minutes Drop Snatch; 3 x 5 reps @ light to moderate (more…)

28 Dec
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Thursday QuickFit WOD

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

A) WOD 5 rounds   5 reps Back Squat  superset with  6 Ring push ups, 4 second lower B) Accessory 3 rounds 8 DB Box Step Ups 8 DB Push Press 60 sec L Sit hold C) Core  10-8-6-4-2 Med Ball Sit Ups Side Plank with Twist e/s

28 Dec
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Thursday CrossFit WOD

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

Programming Note Still working on these Butterflys. If you cannot do butterfly follow the prescription for ‘Beginner’ below. That means spending the entire 10 minutes PRACTICING not doing the schedule rep schemes. A) Warm Up 15 Mins 3 Min Aerobic, Shoulder Flexion Bands, Banded Bully Stretch, Shoulder Rollouts, Goblet Squat Hold, Hollow Body Hold w/activation (more…)