Monthly Archives: February 2017

28 Feb
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Wednesday QF WOD

By: Joe Murphy – Categories: – February 28, 2017

A) WOD Every 6 minutes row/bike/ski run 400m (start with this) then AMRAP (always continue on from where you left off) 3, 6, 9…. ALT KB C&J KB Swing Wall Ball Ball Slam

28 Feb
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Wednesday CF WOD – Skills Conditioning

By: Joe Murphy – Categories: – February 28, 2017

Programming Note Skills conditioning again today. Focus on a smooth transition between the exercises and make sure to choose a number of calories you can maintain relatively comfortably (must be sustainable through each of the 21 minute EMOM’s). Do not split the class into seperate EMOM’s for space purposes, instead split people into stations. A) (more…)

27 Feb
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Tuesday QF WOD

By: Joe Murphy – Categories: – February 27, 2017

A) Strength 3/4 rounds of 5 Strict press followed immediately by 5 Push Press 5 Negative Pull Ups followed immediately by 5 Decline Ring Rows  B) Accessory 3/4 rounds of 8 Single arm DB Rows 8 Super Strict Slow Push Ups 8 Barbell Rollouts C) Core 3 rounds of 30 seconds Flutter Kicks 30 seconds (more…)

27 Feb
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Tuesday CF WOD – Clean & Jerk

By: Joe Murphy – Categories: – February 27, 2017

Programming Note Same as last week on the barbell cycling, just slightly higher in the %. Iv added a little extra rest going every 2 mins because of this. Progress in weight every 2-3 reps if you consistently hit a decent lift. Second part is some aerobic power intervals, so sustainable and repeatable efforts which (more…)

26 Feb
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Monday CF WOD – CF Games Throwback 15.4

By: Joe Murphy – Categories: – February 26, 2017

Programming Note So new superset on our strength portion today which is relatively self-exaplanatory. We then tackle 15.4. Make sure you are fully warmed up to give this your best shot. Some of you would have had the honor of doing this a couple of years back, and im sure you will see a huge (more…)