Monthly Archives: April 2017

30 Apr
0

Monday QF WOD

By: Joe Murphy – Categories: – April 30, 2017

A) WOD Every 3 minutes alternate between 2 Rounds of 1. Sled Push 50 meters Sprint 50 meters  12 Burpees  2. Battle Ropes 1 minute  30/40 Double Leg Squat Thrusts 3.  Row 1 Minute 30/40 Plank Walk Ups

30 Apr
0

Monday CF WOD – Hard Holidays

By: Joe Murphy – Categories: – April 30, 2017

Please remember to regsiter for classes via TeamUp prior to sessions going forward to prevent any delay in the gym for your class. Be aware when you register for your first session you need to complete a PAR-Q which takes a few mins. Also this workout is available via BeyondTheWhiteboard, you can post your workout (more…)

28 Apr
0

Saturday QF WOD

By: Joe Murphy – Categories: – April 28, 2017

A) WOD 21, 18, 15, 12, 9, 6, 3 DB Cleans BB Deadlifts BB Burpee Overs  Box Jumps Half Lap Bear Crawl to finish   

28 Apr
0

Saturday CF WOD – Regional Events 2014

By: Joe Murphy – Categories: – April 28, 2017

Programming Notes Saturday workouts are going to be a mixture of either team WODs, or Benchmarks e.g. Hero wods, Past Events, etc. Today as Regionals is approaching it seems a good idea to throw in a couple of old regional workouts that were prescribed in 2014.  The workout can be done either as Partners or (more…)

27 Apr
0

Friday CF WOD – SPP Conditioning

By: Joe Murphy – Categories: – April 27, 2017

Programming Notes Today hitting some sport-specific conditioning. Loads of warm up for this so put everything into the workout. IF class is busy feel free to adapt the work/rest to 4 mins on and 4 mins off and do a ‘you go, I go’ fashion to ensure enough equipment. The aim of the day is (more…)