Categories Archives: Uncategorized

17 Jul
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Saturday HIIT WOD – “Mini-Zeus”

By: Joe Murphy – Categories: – July 17, 2015

A) WOD “Mini-Zeus” Three rounds for time of: 20 Wall ball shots (9/7kg) 20 Sumo deadlift high-pull (35/25kg) 20 Box jump (20″ box) 20 Push press (35/25kg) 20 Calorie Row 20 Push-ups 20 Back Squat (35/25kg) 25 Min Time Cap

04 Jun
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Friday WOD – Walky Walky

By: Joe Murphy – Categories: – June 4, 2015

A) Warm Up 3 Minutes Straight leg burpees 20 UW BB Hang Power Clean 45 secs Bear Crawl 20 Push Ups 45 sec HSH 3 minute mashing/mobilizing lats and spine on bands B) Skills Level 1 – Handstand Walk Progressions Level 2 – Handstand Walk 50m, Rest 1 minute, Handstand Walk 50m C) WOD Teams of 2: A. (more…)

17 May
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Class Timetable Updated

By: Joe Murphy – Categories: – May 17, 2015

Hi all, please look through the new timetable which commences tomorrow by clicking here    There has been an additional 5 x CrossFit classes added from 7-8am Mon-Fri.   HIIT morning classes will now start at 7.00-7.30am.   Olympic Weightlifting will now start at 5.30pm-6.15pm on MOnday and Wednesday (this 12 week course is full) (more…)

12 Feb
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Friday HIIT WOD – Double Bubble

By: Joe Murphy – Categories: – February 12, 2015

A) Warm Up Dynamic Warm Up B) WOD 2 x Group Circuit Training – 1 min work: no rest x 3 each circuit (1-2 mins rest btw circuits) Circuit 1 Med Ball/Plate V Ups Rope Swing Star Jumps Skipping T-Agility Drill Circuit 2 Med Ball Burpees Box Jumps Plank on Med Ball Bear Crawl Shuttles

08 Jan
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A) Mobility Banded tricep distraction B) Warm Up Run 400 30/20/30 C) Skills/Strength 15 Minutes Jerk work up to a heavy single or  Jerk Skills  D) Partner WOD 30 Minutes time cap 1 Person works at a time  Both Run 400m every time you complete an exercise  25 CJ (70/45) 50 Front Rack Lunges (70/45) 75 (more…)