Monthly Archives: March 2017

21 Mar
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Wednesday CF WOD – Running Intervals

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

Programming Notes So first up is deadlifts, same rep scheme as 2 weeks ago except finishing on a heavy 4 reps for the day. Should be more than last time. Then the dreaded running intervals. This is a continuous workout so your only rest is walking between hits. Starting with alactic, into lactic, then some (more…)

20 Mar
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Tuesday QF WOD

By: Joe Murphy – Categories: – March 20, 2017

A) Strength 5 Front Rack DB Bulgarian Split Squat, each side 5 Single Arm Ring Rows, each side 45 Seconds High Plank, feet on wall B) Accessory 10 Barbell Thrusters 10 Barbell Bent Over Rows 16 Jumping Lunges C) Finisher 3 Rounds of 8 Barbell Roll Outs 12 OH Plate Sit Up      

20 Mar
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Tuesday CF WOD – Aerobic Intervals

By: Joe Murphy – Categories: – March 20, 2017

Programming Notes Continuing our progression of high power aerobic intervals. This week will be roughly 2-3 mins on 2 mins off. So the turnover should be HIGH.  You will repeat each of the first elements twice, this will test if your pacing is sustainable and your keeping it aerobic, so you should be getting roughly (more…)

19 Mar
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Monday CF WOD – Muscle Ups & Snatches

By: Joe Murphy – Categories: – March 19, 2017

Programming Note Week 5 of 6 cycle. Back Squat down to 3 reps, add a little to last week. The Wide Grip Strict C2B, aimaing for more reps than last week. Make sure to keep track of all your data. Pretty soon this will all be logged in your own athlete app. WOD today is (more…)

19 Mar
0

Monday QF WOD

By: Joe Murphy – Categories: – March 19, 2017

A) WOD 3 Minutes on, 1 minute off start each round with 20 Wall Balls then an AMRAP of 10 Ball Slams 2 Lengths of Walking Lunges, ball on shoulder 2 Lengths of Duck Walk 10 Med Ball Burpees continue on from where you left off at the end of each round