Monthly Archives: March 2017

17 Mar
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Saturday CF WOD

By: Joe Murphy – Categories: – March 17, 2017

A) Partner WOD in 2s 100 Clean & Jerk (60/40) 80 Chest to Bar Pull Ups 60 Sumo Deadlift High Pull 40 TTB 20 Thrusters 1 Lap Bear Crawl after each exercise then 300 Calorie ROW/BIKE/SKI ERG

17 Mar
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Saturday QF WOD

By: Joe Murphy – Categories: – March 17, 2017

A) WOD AMRAP 1000 Meter Row 200 Skips 50 Jumping Pull Ups 1 Lap Bear Crawl 50 Jumping Pull Ups 200 Skips 1.6 Mile Bike 

16 Mar
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Friday QF WOD

By: Joe Murphy – Categories: – March 16, 2017

A) WOD 24 Minutes to complete 24-21-18-15-12-9-6-3 DB/KB Front Squats DB/KB Alternating Clean and Press 10 Burpee Box Overs after each round max effort plank in any remaining time….    

16 Mar
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Friday CF WOD – 17.4

By: Joe Murphy – Categories: – March 16, 2017

Programming Notes 17.4 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 to 70-90% effort – Coaches Choice C) WOD (more…)

15 Mar
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Thursday CF WOD – Barbell Cycling

By: Joe Murphy – Categories: – March 15, 2017

Programming Note Progressing on from last week now, this time working on Split Jerk. Still cycling the barbell so will get 15 attempts or so, which is great for anyone wishing to practice this movement. The workout is pretty hideous if im honest. Big mental game on the barbell, and then a little bodyweight hit, (more…)