Author Archives: Joe Murphy

26 Jun
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Tuesday QF WOD

By: Joe Murphy – Categories: – June 26, 2017

A) Strength 6 BB Static Lunges, each side, knee to floor 6 Ring Dips 45 Second Wall Sit B) Accessory 12 Back Squat 12 Ring Push Ups 12 V-Ups C) Core  24 Med Ball Sit Ups 48 High Plank Knee to Opposite Elbow 96 Mountain Climbers

25 Jun
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Monday QF WOD

By: Joe Murphy – Categories: – June 25, 2017

A) WOD 1 min on each, no rest Sled Push Battle Ropes Burpee Broadjumps Ball Slams Wall Balls rest

23 Jun
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Saturday CF WOD

By: Joe Murphy – Categories: – June 23, 2017

A) Partner WOD With a running clock in 25 minutes 1.5 mile Run Then AMRAP in remaining time: 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans (70/50) 7 Push Presses (70/50)

23 Jun
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Saturday QF WOD

By: Joe Murphy – Categories: – June 23, 2017

A) WOD  AMRAP in 24 minutes 50 Burpee Box Jump-Overs  800 meter Run 50 Wall Ball Shots  800 meter Run 200 Double Unders (400 skips) 800 meter Run

22 Jun
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Friday QF WOD

By: Joe Murphy – Categories: – June 22, 2017

A) WOD Every 6 or 8 Minutes 100% effort  200 M Row (250 if every 8) 10 Up Downs 10 KB Swings 10 Up Downs 10 KB Swings 10 Up Downs 200 M Row (250 if every 8)