Monthly Archives: March 2017

05 Mar
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Monday QF WOD

By: Joe Murphy – Categories: – March 5, 2017

A) WOD 4 Rounds of 1 minute on each DB Snatch Ring Rows Box Jumps Sled Push/Assault Bike Plank Rest 1 min

05 Mar
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Monday CF WOD – 14.4

By: Joe Murphy – Categories: – March 5, 2017

Programming Note A little more load thn last week on the squats, and aiming to beat repetitions achieved on the pull ups. We then tackle another past Open workout, this time 14.4. Some of our longest members would have had the pleasure doing this at Grands Vaux Sports Centre back in the day, lol. Im (more…)

03 Mar
0

Saturday CF WOD

By: Joe Murphy – Categories: – March 3, 2017

A) WOD In 2’s or 3’s In 10 minutes find your 3rm thruster Then 24 Minute AMRAP 3, 6, 9….. D-ball (50/30) Pull Ups Thruster (half of the lightest 3rm Thruster)

03 Mar
0

Saturday QF WOD

By: Joe Murphy – Categories: – March 3, 2017

A) WOD rest 1 minute in between sets  In 7 minutes complete 1 sprint light sled push 50 mountain climbers Jog 1 lap recovery In 7 minutes complete 10 box jumps 50 skips In 7 minutes complete 7m Forward, 7m backward bear crawl 7m forward, 7m backward crab walk 14 meter burpee broad jump

03 Mar
0

Friday QF WOD

By: Joe Murphy – Categories: – March 3, 2017

A) WOD Every 3 minutes x 8 2 minutes to complete 3 Wall Walks 6 Burpees then Alternate rounds between Max Calories rower Max effort on battle ropes