Monthly Archives: March 2017

26 Mar
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Monday CF WOD – Aerobic Power Intervals

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

Programming Note Week 6 of 6 of this Open cycle. Last week on this strength phase on Back Squat and high volume strict C2B so keep looking to improve upon last weeks data. The WOD is high power aerobic intervals. You will get rest after each set, so try and aim for EVEN times every (more…)

26 Mar
0

Monday QF WOD

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

A) WOD  fort stairs 18 minutes AMRAP Take a Med Ball 5 Slams at the bottom  5 Slams at the top 10, 10, 15, 15…. B) Finisher Back Inside 30, 20, 10 Med Ball V-Ups Med Ball Russian Twist  

24 Mar
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Saturday QF WOD

By: Joe Murphy – Categories: – March 24, 2017

A) WOD 3 Rounds of 2 Minutes Assault Bike 2 Minutes DB Man Makers 2 Minutes Battle Rope 2 Minutes High Plank 

24 Mar
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Saturday CF WOD

By: Joe Murphy – Categories: – March 24, 2017

A) Partner WODs 40 minute CAP in 2s or 3s 15, 14, 13, 12…. 1 Chest To Bar Pull Ups DB/KB Man Makers, with overhead lunges at the end (20/16)  

23 Mar
0

Friday QF WOD

By: Joe Murphy – Categories: – March 23, 2017

A) WOD  3 Rounds of in 8 minutes complete 800 Meter Run 20 Single KB Thrusters 15 V-Ups 10 Calories Assault Bike  rest remaining time