Monthly Archives: January 2017

31 Jan
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Wednesday CF WOD – “Fran”

By: Joe Murphy – Categories: – January 31, 2017

Programming Note Same structure as tuesday in terms of the Oly Lifts, this time with the Hang Clean. The skills peice is 3 sets through of this superset e.g. 50 du, 5 mu, 40 du, 4 mu, and so on. This is for movement quality, not intensity. The WOD is the well known FRAN workout. (more…)

30 Jan
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Wednesday QF WOD

By: Joe Murphy – Categories: – January 30, 2017

A) WOD  33-27-21-15-9 Slams Wall balls  KB Swings 300 m run after each round (to the 100m and back)  

30 Jan
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Tuesday QF WOD

By: Joe Murphy – Categories: – January 30, 2017

A) Strength EMOM x 8 5 Back Squat  5 Pull Ups B) Strength  EMOM x8 8 Raised rear foot Split Squat (alternate legs each minute) 8 Single Arm DB Rows (alternate arms each minute) C) Core EMOM x6 Max Hanging L-Sit Max Mountain Climbers  

30 Jan
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Tuesday CF WOD – Hang Snatch

By: Joe Murphy – Categories: – January 30, 2017

Programming Note Ok so continuing with JT prep. We have been working on snatch cycling, no we are hitting a 2 rep Hang Snatch at a weight that you feel you would get 3. So its not a max effort, but will be just shy of this. For those competing this will be to build (more…)

29 Jan
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Monday QF WOD

By: Joe Murphy – Categories: – January 29, 2017

A) WOD load up sleds on both sides of the turf in 2s  12 minute AMRAP one person pulls the sled one length the other does 2 lengths of farmers walk walk back to the sled, this is your rest B) WOD 2 12 minute AMRAP 10 alt KB clean and press 10 calorie row (more…)