Monthly Archives: March 2017

02 Mar
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Friday CF WOD – 17.2

By: Joe Murphy – Categories: – March 2, 2017

Programming Notes Same script as last week chaps. 17.2 will be released in the middle of the night. Friday Night Lights kicking off at 6pm for all those that want to get involved together doing the workout 🙂 good luck everyone A) Warm Up Shoulders/Thoracic/Hips/Ankles – Coaches Choice B) Specific Warm Up Specific Movements building (more…)

01 Mar
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Thursday CF WOD – Push Jerk

By: Joe Murphy – Categories: – March 1, 2017

Programming Note Today we are working on push jerk cycling. Start light and progress each successful lift. More skills to work with, d-balls and weighted bear walks. Take the walks slow to keep the core engaged, no piking the hips, this should teach you the correct movemeent pattern of bear crawls! The WOD is an (more…)

01 Mar
0

Thursday QF WOD

By: Joe Murphy – Categories: – March 1, 2017

A) Strength 3 or 4 rounds 5 Deadlifts 10 single leg deadlifts each side 15 Hanging leg raise B) Accessory 3 or 4 rounds 5 pistol squats (use rings) each side 10 double KB Front Squat 15 Side plank with dip, each side C) Finisher 3 Laps farmers carry 20 squat thrusts at the end (more…)