Monthly Archives: March 2017

12 Mar
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Monday CF WOD – CF Open Throwback 13.2

By: Joe Murphy – Categories: – March 12, 2017

Programming Notes Week 4 of this 6 week cycle. Back Squat is increasing in load from last week again. Slight tweak to the pull ups, same structure working to failure but this time strict C2B. The throwback wod this week is 13.2, i imagine most at JCF have not attempted this one as is over (more…)

10 Mar
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Saturday QF WOD

By: Joe Murphy – Categories: – March 10, 2017

A) WOD 10  minutes to complete  1 Mile Run 20 KB Deadlifts max effort Burpees 8 minutes to complete 800 Meter Run  20 Push Ups max effort DB Thrusters 5 minutes to complete 500 Meter Run 20 Pull Ups max effort Assault Bike

10 Mar
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Friday QF WOD

By: Joe Murphy – Categories: – March 10, 2017

A) Grants Birthday WOD  24 minute AMRAP or 33 if you have time….. 😉 33 Box Jumps 33 BB Push Press 33 SDHP 33 Push Ups 33 Wall Balls 33 Ball Slams 33 Mountain Climbers, each side 33 Calories Assault Bike 33 KB Squats 33 KB Swings

09 Mar
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Friday CF WOD – 17.3

By: Joe Murphy – Categories: – March 9, 2017

Programming Notes 17.3 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 (more…)

08 Mar
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Thursday CF WOD – Power Clean

By: Joe Murphy – Categories: – March 8, 2017

Programming Notes Barbell cycling EMOM continues, this time working on Power Cleans. Start @ 65% and build if moving well. Second piece today is some skills with fatigue element. Pair up with those of similar level for the prowler, so you can swap at 10m mark within the minute. Feel free to sub a 10 (more…)