Monthly Archives: March 2017

31 Mar
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Saturday QuickFit WOD

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

WOD – Little Chipper 100 Skips 90 Air Squats 80 Sit-ups 70 Mountain Climbers 60 Walking lunges 50  Ring Rows 40 Burpees 30 Box Jumps 20 Push-ups 10 D Balls over Shoulder

31 Mar
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Saturday CF WOD

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

A) Partner Chipper 40 minute CAP* Only One Partner Works at a Time *E4MOTM 5 Partner Syncro Burpees 100 Pull Ups, Scaled Assisted or Ring Rows 90 Wall Balls RX (9/7), Scaled (7/5) 80 BB Lunges RX (60/40), Scaled (40/25) 70 TTB, Scaled K2E 60 KB Swings RX (24/20), Scaled (20/16) 50 HSPU, Scaled HRPU 40 Clean (more…)

30 Mar
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Frida CF WOD – Pull My Chain

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

A) Warm Up 3 Min Aerobic, Couch Stretch, Banded Shoulder Extension, Shoulder Rollouts, Mini Band Activation/Squats, Active Hollow Body Bar Hang, Divebomber Push Ups B) Strength Push Press – 3 x 3  superset Arm over arm standing sled pull – 3 x 12m OR Single Arm DB row – 3 x 8 @, rest 2 (more…)

30 Mar
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Friday QF WOD

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

A) WOD 7 Rounds of 21 Calorie Assault Bike/Rower 15 KB Swings 9 Burpee Ball Slams  30 Second Single Battle Rope rest 1 minute  

29 Mar
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Thursday QF WOD

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

A) Strength 5 BB/DB Bench Press 5 KB RDLs 45 Second Extended Arm Plank B) Accessory 10 BB Single Leg Glute Raise from bench, each side  10 KB Push Press 45 Second High Plank on KBs C) Finisher 20, 15, 10, 5 Knee To Opposite Elbow Leg Raise