Monthly Archives: March 2017

23 Mar
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Friday CF WOD – 17.5

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

Programming Notes 17.5 will be released in the middle of the night. This is the last workout so almost there everyone. Friday Night Lights kicking off at 6pm for all those that want to get involved together doing the workout…good luck! A) Warm Up Shoulders/Thoracic/Hips/Ankles – Coaches Choice B) Specific Warm Up Specific Movements building (more…)

22 Mar
0

Thursday QF WOD

By: Joe Murphy – Categories: – March 22, 2017

A) Strength 3/4 Rounds of 5 Deadlift 5 Single Arm DB Strict Press 45 Seconds Glute Bridge Hold, with deadlift BB B) Accessory  3/4 Rounds of 10 Barbell Good Mornings, or plated 10 Barbell Push Press 10 Window Wipers, each side C) Finisher 3 Rounds of 10 Hollow Rocks, or 20 second hold 10 Superman (more…)

22 Mar
0

Thursday CF WOD – Jerks

By: Joe Murphy – Categories: – March 22, 2017

Programming Note Aim to improve on your Jerk setup from last week, focus on one change at a time to improve your form. WOD today is some basic skills/mobility thrown in with a breathing piece. A) Warm Up 15 Mins 3 Min Aerobic, Banded Hip Extension, Front Rack Distraction, Shoulder Flexion Lacrosse Scap, Wrist Stretch, (more…)

21 Mar
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CF WOD test

By: Joe Murphy – Categories: – March 21, 2017

[wod date=”2017-3-22″]

21 Mar
0

Wednesday QF WOD

By: Joe Murphy – Categories: – March 21, 2017

A) WOD Split into 3 WOD’s 7 Minutes on each, 1 minute to change over load up the prowler and sled on each side of the grass 1) Row intervals 45 on 15 off x 7 2) Sled Push or Pull 7 Minute AMRAP 1 Length, then 5 Burpees (1 length run if you are sharing the (more…)