Monthly Archives: March 2017

29 Mar
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Thursday CF WOD – CP Battery Work

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

Programming Notes Starting off today with some skills, standard EMOM with involving gymastic & odd objects. The first WOD is high CNS, and the weight is meant to be challenging. I would suggest working off around 70-75% off your 1RM C & J to get the real benefit of this piece. Its meant to be (more…)

28 Mar
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Wednesday QF WOD

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

  A) WOD 300 Meter Run 30 Wall Balls 500 Meter Run 50 HOG Push Ups 300 Meter Run 30 Wall Balls 500 Meter Run 50 HOG Push Ups 300 Meter Run  

28 Mar
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Wednesday CF WOD – Snatch

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

Programming Notes Ok so today we are gonna work up to a heavy Squat Snatch for the day as part of an EMOM. One lift every minute, only movng up in weight if they feel good. The workout today is to test your work capacity (and heart rate) at your lactate threshold (LT). LT is (more…)

27 Mar
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Tuesday QF WOD

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

A) Strength 5 Front Squats/Back Squats 5 Pull Ups 15 Hanging Leg Raise B) Accessory 10 BB Reverse Lunges, each side 10 Ring Rows 10 Side Plank with dips, each side C) Finisher 20,15,10,5 Light DB Plank rows Double Leg Squat Thrust  

27 Mar
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Tuesday CF WOD – Midline Strength

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

Programming Note Ok so today we hit some engine work with a tough little aerobic piece. Try and keep movement mechanics good dealing with high heart rate and fatigue. You may want to adopt singles on the cleans to keep a consistent pace but the rest should be unbroken. The second part is gonna challenge (more…)