Monthly Archives: March 2017

15 Mar
0

Thursday QF WOD

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

A) Strength 4 rounds of 5 Single Leg Deadlift, each side 5 Clap or Negative Push Ups 15 Plank Walk Ups B) Accessory 3/4 rounds 10 BB Hip Extensions, from the floor 10 Push Ups on bar 10 Reverse Crunch, holding onto the bar C) Finisher 15,12,9, Side Plank Rotations, each side Hollow Rocks   (more…)

14 Mar
0

Wednesday QF WOD

By: Joe Murphy – Categories: – March 14, 2017

A) WOD 2 rounds of 6 Minutes to complete  1 Minute Battle Ropes 1 Lap Farmers Carry  20 Double KB Deadlifts 15 KB Swings 10 Double Leg Squat Thrust 5 Wall Walks Minimum 1 Minute rest 6 Minutes to complete  1 Minute Rowing 1 Lap Single KB Waiters Carry, swap hands when tired  20 Double KB Deadlifts (more…)

14 Mar
0

Wednesday CF WOD – Fatigue

By: Joe Murphy – Categories: – March 14, 2017

Programming Notes Skills conditioning is the make up today. Make sure to choose relevant weight that allows you to get reuired reps in. The Bike should not be a sprint but a constant tempo. The fast moving exercises are the C&J + Rope, as well as the Thruster + Burpee. Aim to sprint these exercises (more…)

13 Mar
0

Tuesday QF WOD

By: Joe Murphy – Categories: – March 13, 2017

A) Strength 5 Super Slow Back Squats, up and down 5 negative pull ups 45 Second Weighted Wall Sit B) Accessory 10 Barbell Box Step Ups, low box 10 Face Pull Ring Rows max effort Handstand Hold C) Core  50, 40, 30, 20, 10 Mountain Climbers 25, 20, 15, 10, 5 Sit Ups    

13 Mar
0

Tuesday CF WOD – 4 Minute Intervals

By: Joe Murphy – Categories: – March 13, 2017

Programming Notes Progressing on with our MAP intervals. Today will be FAST pace while staying aerobic as its only 4 minutes long. Like last week you will repeat WOD 1 at the end again, if your hitting the same reps as you did first time around you know you have kept your efforts aerobic today. (more…)