Monday


Snatch 

WOD 1

3 rounds

200 metre run

10 Wall balls
12 Box Jumps
12 Burpees

WOD 2

"Isabelle"

30 Snatch - 40kg/60kg

Results
WOD 1

Mick Crotty - 11.41( 40kg)
Delia            - 12.17 ( 16" box)
Maeve          - 12.1 ( 16"box)
Scott            - 11.08
Lorna           -  9.12
Rob              - 9.51
Annie           - 10.01
Paul K         - 10.03
Paul M        -  8.27
John K        - 8.02
Mick L       -  8.56
Sean           -  8.47

Results
WOD 2

Lorna 9.37 as rx'd ( full snatch)
Paul M 4.53 47.5kg ) Power Snatch)
Sean 6.35 40kg 9 ( Full Snatch)
Scott 7.88 (30kg full snatch)
Mick L 7.38 (30kg Power Snatch)
Paul K 7.18 ( 40kg power Snatch)
Annie 8.58 ( 20kg Power Snatch )



TUESDAY

Front Squats 

Tabatha

Kettlebell Swings
Burpees

Reps completed

Paul D - 124
Sean Og - 123
Triona - 109 (12kg Kb)
Eoin - 113 - (16kg Kb)
Les - 108
Ben - 120
Elaine - 123 ( 12kg)
Coc - 90
Rob - 108
Scott - 99 
Cathal - 104
John - 109
Paul M - 107

Wod 2

5 Rounds

5 Heavy Cleans 50/80kg
10 Burpees
5 Heavy Jerks 50/80kg

Sean Og - 12.59 65kg
Paul D    - 3 Plus 3 Jerks  - 62.5kg
TMch     - 3 Plus 3 Jerks
Elaine    - 10.57 - 25kg
Caroline 3 plus 3 jerks


Wednesday

Jerk 

21.15.9

Overhead Squats 40kg / 60kg
Ring Dips

Paul D 8.25 (45kg)
Lorna 12.59 As Rx'd 
Caroline 7.43 - 13kg / Push Ups
Scott 10.50 30kg
Mick L - 9.05 20kg / push Ups
Ben 14.44 - As Rx'd Plus 62.5kg
John Kavanagh - 12.22 30kg
Les -  13.47 - 30kg


WOD 2

Annie

50/40/30/20/10
Double Unders
Sit Ups 

Paul D - 8.42
Les - 30 Double Unders
Lorna - 6.51
Siobhan  8.22 ( single unders)
John K - 7.18
Mick L - 8.46 ( single Unders)
Scott - 20 Sit Ups
Ben - 20 Sit Ups

THURSDAY

Clean

30/20/10

Wall Balls / Burpees / Pull ups


WOD 2

Amrap

5 Jerks
5 Swings
9 Box Jumps


Friday

Squats - your choice

Death by Pull Ups

Saturday

Banks Holiday Suprise :)

Saturday the 26th of May

What are your goals?
What would you like to acheive?
What do you see as the perfect body?

One of my members said to me that the wanted to have a bikini body by August. ( You know who you are :) I asked well what is your idea of a bikini body? She told me that she would like to be a size 14. Everybody has different goals , different ideas of what is the perfect shape is and this is great as no body is the exact same. Women especially are always comparing themselves to other women wanting to be like them. CrossFit makes you appreciate your body for what it can do not for what you look like.you will look better there is no doubt about that :) . This is something that happens because you are doing something that you love. Most people add exercise to their lives for two reasons

 Say it with me now " I would like to TONE UP AND LOSE WEIGHT "

You will join CrossFit wanting this and you will stay because you want to get your first pull up or double under. You will stay because you have made new lifelong friends that will always support you.
 You will stay because there will always be another goal to reach ..a higher box to jump on , that body weight overhead squat you know you can get.

From June onwards I will be evaluating all you guys based on your attitude and dedication to training.

Set yourself goals.
Make training a part of your day for you.
Help out your fellow members.


 SATURDAY WOD

"Bulger"


10 rounds of

150 metre sprint
7 chest to Bar Pull Ups
7 Front Squats 42.5kg/62.5kg
7 HandStand Push Ups

For Time 

Workouts Week Beginning the 21st Of May

 

Monday

Skill - 1 RM Snatch

Power or full

WOD

21/15/9

Wall Balls

Burpees

Pull Ups

Results for Today's WOD

Paul D - 7.45
Lorna -9.56
Ben - 8.26
Eoin - 6 / 9Pull Ups
Paul K - 4/9 Pull Ups
Annie - 11.25 ( Blue Band)
Elaine 8.56 ( Green Band )
Paul M. -10.25
Scott F - 10.15
John K - 9.20
Mick Mc - 6/9 Pull Ups (Red Band)
Mick L- 11.00 (Red Band)
Mick C - 1/9 Pull Ups

Tuesday

Skill - 1 RM Clean

WOD

5 rounds

5 Hang Power Cleans

5 Full Cleans

5 Jerks

40kg/60kg

100 Metre Sprint

Results for tuesday

Grace C - 12.47 (35kg)
Triona - 3 Rounds plus 5 Jerks(32.5kg
Jo Devoy - 3 Rounds plus 5 Jerks (20kg)
Sean Og - 11.47 as rx'd
Lorna - 11.20 as rx'd
Ben - 12.10 as rx'd
Scott - 3 rounds plus 1 Jerk as rx'd
Paul M - 14.30 ( 50kg)

Go Katie..great year for women in Sport!!

Wednesday

Skill - 1RM - Jerk

WOD

Amrap

15 minutes

5 Box Jumps

7Ring Dips

9 Hand Stand Push Ups

Results for Wednesday

Paul D - 4 rounds plus 6 HSPU as Rx'd
Paul M - 3 ( Kick Backs)
Ben - 6 rounds plus 6 HSPU
Elaine - 7 Rounds plus 5 Box Jumps ( 1 ABMAT ) ( Regular push ups)
Mick C -  4 Rounds plus 4 Hspu ( 1 Mat)
John k - 4 plus 4 hsp as rx'd
Mick L - 8 Rounds 9 push ups ( red band)

 Is everyone looking forward to seeing Annie in action this weekend ?

 Thursday

Skill - Snatch Drills

WOD

3 Rounds

5 Snatch Balance

5 Overhead Squats

5 Hang Snatch  ( Squat)

5 Burpees

Sean Og - 5.28 ( Scaled)
Eoin - 5.40 (Scaled)
Paul  D- 9.36 - as rx'd
Triona 2 plus 5 SB-20KG
Lorna - 5.58 as rx'd
Cathal - 7.05 (35kg)

Friday

Skill - Your Choice

Choice of WOD this Friday

 Heavy - Freddies Revenge

5 Rounds

5 Push / Spilt Jerks 50kg/80kg

10 Burpees

or

3 Rounds

200 Metre Sprints

21 Thrusters 30/45kg

12 Box Jumps