Author Archives: Joe Murphy

04 Jun
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Monday QF WOD

By: Joe Murphy – Categories: – June 4, 2017

A) WOD 2 Minutes on, 30 seconds rest between sets rotate through  Set 1 Battle Rope until you cant…  Burpees for the remaining time Set 2 Rower/Ski erg 200 meters Ball Slams for the remaining time Set 3 Wall Walks      

02 Jun
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Saturday QF WOD

By: Joe Murphy – Categories: – June 2, 2017

A) WOD Alternate every 3 minutes between 1. 2 Lengths of Bear Crawls 2 Lengths of Broad Jumps 20 Push Ups 20 Jumping Chest To Bar 20 KB Goblet Squat rest remaining time  2. 45 Seconds hard effort Assault Bike 45 Seconds Plank Walk Ups 45 Seconds Ball Slam 45 Rest 

01 Jun
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Friday QF WOD

By: Joe Murphy – Categories: – June 1, 2017

A) WOD EMOM x 24 12 Light Barbell Thursters 24 KB Swings 12 Bar Over Burpees 24 Double KB Deadlift 12 Reverse Crunches 48 or 96 Skips

31 May
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Thursday QF WOD

By: Joe Murphy – Categories: – May 31, 2017

A) Strength  3/4 Rounds of 5 Single Leg Squat to box, each side (choose a box and use plates to adjust) 5 Negative Push Ups 45 Plated Reverse Plank B) Accessory 3/4 Rounds of  10 DB Raised Front Foot Lunge, each side (use a plate for your front foot) 10 DB Seated Press 45 Second (more…)

30 May
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Wednesday QF WOD

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

A) WOD Stairs time…. 24 Minutes AMRAP 2 Laps of the stairs 20 Ball Slams