Saturday the 30th of June

I am leaving you in the safe hands of Alana Lowe this morning. Be nice :)
Don't miss me too much I'm off to train with my friends in CrossFit Mallow :)

The Filthy Fifty


50 Box Jumps  - 16" / 20 "
50 Jumping Pull Ups
50 Kettlebell Swings 12/16kg
50 Step walking Lunges
50 Knees to Elbows
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders

Or

" The Dirty Thirty"

30 of each exercise

40 Minute cut off

Double Trouble at CFWD

Monday

100 Metre Sprint

50 Double Unders
10 Burpees
40 Double Unders
10 Box Jumps
30 Double Unders
10 Burpee Box Jumps
20 Double Unders
10 Burpee Pull ups

100 Metre Sprint

WOD 2

AMRAP 12 Minutes

5 Clean 40kg/60kg
10 Wall Balls

Results

WOD 1

Lorna - 6.47 as rx;d ( no run )
Ben - 9.01
Paul M - 9.14
Mick  C - 1 Burpee Pull ups
Caroline - 5 Burpee Box Jumps
Scott - 6 Burpee Pull ups
John -  8.24 - EXTRA 10 double Unders

WOD 2

Paul M - 4 rounds
Ben - 5 Rounds plus 1 Clean
Mick C - 4 Rounds plus 1 clean
Lorna - 7 Rounds plus 1 clean
Scott - 4 rounds plus 2 cleans
Caroline - 6 plus 1 clean - 25kg)
John - 3 plus 4 cleans



Tuesday

3 rounds

33 box jumps
33 squats
33 walking lunges

Results WOD 1

Sean Og - 12.37
Rob T - 13.54
Les - 14.15
Triona - 2 rounds plus 4 lunges
Ben - 9.03
Mick L - 13.30
John - 13.00
Paul K - 13.30 


Wod 2

Isabelle

30 Snatches - 40/60kg

Sean Og - 50kg -3.25
Les - 4.12 - 40kg
Rob - 7.12 - 20kg
Triona - 8.50 - 20kg
Lorna - 8.17 as Rx'd
Mick L - 13.30 - 8.20 - 30KG
John - 26 Snatch - 45kg
Ben - 27 Snatch - as rx;d
Paul K - 8.10 - 30kg




Wednesday

1 Minute Double unders
1 Minute Push Jerks 1 Minute Box Jumps
1 Minute Push Ups
1 Minute Burpees
1Minute Sit Ups

3 Rounds 1 minute break between rounds .

Results

Sean Og - 617
Paul D - 425
Caroline - 385 singles
Scott - 398
Joe - 257 singles
Paul M - 417
Ben - 400
Elaine - 297


Wod 2

Tabatha 

power cleans  30kg/45kgpush ups


Thursday

WOD 1


10 Toes To bar
20 Box Jumps
30 Front Squats
40 Clean
50 Jerks

25/45kg

Results

Paul D - 9.22
Les - 9.38
Mick C -26 Push Jerks
Siobhan - 9.32 awesome result siobh
Ben - 8.32
Paul K  - 4 Push Jerks
Saoirse - 20 Push Jerks
Scott - 30 Push Jerks
Mick L - 25 Push Jerks
Caroline - 9.60 - 20kg
John - 9.31
Paul M - 36 Push Jerks
Cathal - 25 Jerks


Diane

21/15/9

Deadlift 100kg/70kg
Hand Stand Push Ups

Results

Les - 16.12 - (Ring Dips) 12.9.6 reps
Paul D - 14.55 as Rx'd
Siobhan - 5.32 ( 10kg plate and abmat used for HSPU) 50kg Deadlift
Saoirse - 7.46 ( Kick ups on a 16" box) 50kg Deadlift
Mick C  - 8.46 DL As Rx'd - 12.9,6 HSPU
Yvonne -9.18  DL AS Rx'd -  ring dips ( green Band) 9,6,3
Cathal - 11.36 - 9.6.3 abmat hspu 1 am plus a 10kg plate
Paul M - 14.22 ( DL as Rx'd - HSPU 9.6.3 - 3 Blue mats)
Ben - 9.58 As Rx'd

Saturday WOD

Running Fran 


400 metre run

21 Thrusters
21 Pull Ups

400 metre run
 15 Thrusters
 15 Pull Ups


400 Metre run

9 Thrusters
9 Pull Ups

400 metre run

SO THE WOD YOU MISSED WEDNESDAY

3 ROUNDS

1 MINUTE BREAK BETWEEN ROUNDS

1 min - Wall Balls
1 min - Burpees
1 min - hang cleans 20/35kg
1 min - Double Unders
1 min - Kettlebell Swings 16/24kg

Results

Paul Donnelly - 323 as rx'd
Lorna - 329 as rx'd
Coc - 365 - single skips / 12 kg kb
Tara - 425 single skips / 12kg kb
Cathal - 265 as rx'd
Darryl - 137/109/102 - single skips 16kg Kettlebell
John - 340 - 16kg Kettlebell
Louise - 102/130/137 - 12kg / single skips ( last round squats no wall balls)
Paul M - 261 - 16KG KB
Rob - 187 - 16kg kb
Sean  - 257 - 16kg kb
Elaine - 300 - 12kg Kettlebell
Siobhan - ?

Great stuff out of everyone ..this was a tough one.

Great Class Tonight

Well how is everybody finding Secret WOD Week? :)

Workout
Tuesday

21.15.9

Sumo Deadlift High Pulls

OverHead Squats

45kg/30kg


12 Minute Cut off


Alana - 6.48 ( 20kg)
Lorna - 6.24 as RX'd
Sean Og -6.12 as Rx'd high pulls/30 for ohs
Sean Myers - 9. 51
Ben -7.28 as rx'd
Tara -10.10 - 15kg
Louise - 8.13-15kg

Paul Kirwin - 12.00 on the dot( Awesome Performance dude ) 35kg
Scott - 9/9 Sumo High Pulls
Mick Lyons -
Eoin - ?
Caroline - 9.22 -20kg

Great Class Tonight

Well how is everybody finding Secret WOD Week? :)

Workout
Tuesday

21.15.9

Sumo Deadlift High Pulls

OverHead Squats

45kg/30kg


12 Minute Cut off

I took a photo of the results but some of it is blurred so will update results in the morning guys sorry

Alana - 6.48 ( 20kg)
Lorna - 6.24 as RX'd
Sean Og - ??
Sean Myers - 9. 51
Ben - 9.48
Tara - ?
Louise -?
Les - ? 
Paul Kirwin - 12.00 on the dot( Awesome Performance dude ) 35kg
Scott - 9/9 Sumo High Pulls
Mick Lyons - ?
Eoin - ?

Saturday WOD

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

OR

Fight Gone Bad ( If you are doing the Paleo Challenge)

Workouts week beginning 12th of June

Monday

Skill  - Front Squat

WOD

30/20/10

Burpees
Box Jumps
Power Cleans

Tuesday

Skill - Overhead Squat (10)

WOD


 5 Push Jerks
7 Push Ups
9 Toes To Bar


Wednesday

Skill - Cleans ( 10 )

5 Rounds

5 Cleans
5 Kettlebell Swings
5 Hang Cleans
5 Burpees

Thursday

Skill - Deadlift

JT

21/15/9

Hand Stand Push ups
RIng Dips
Push Ups


Friday

Your Choice

50 Double Unders , 40 Squats , 30 ,Sit Ups , 20  Push Ups , 10 Pull Ups
10 Toes to bar , 20 Box Jumps, 30 Wall Balls , 40 Kettelbell Swings , 50 Double Unders

Saturday WOD

"The Beast "


25 Burpees

21 / 15 /9
Overhead Squats 45kg /65kg
Wall Balls


50 Double Unders

12 Minutes 

2 Minute Break

Then

AMRAP

5 Minutes

5 clean and Jerk
5 Burpees

2 minutes Break


AMRAP

5 minutes

5 Thrusters
5 Pull Ups

2 minutes Rest

5 HSPU
5 Toes to bar

Workouts For Week Beginning the 5th June

Tuesday 5th June

Skill - Cleans


For Time
45/30kg

20 thrusters
20 Power Cleans
20 Push Jerks
20 Front Squats
20 Overhead Squats

4 Burpees on the minute every minute.


Wednesday 6th of June

Skill - Front Squats

WOD

7 rounds

7 Power Snatch
7 Hang Power Snatch
7 Full Snatch
7 Hang Full Snatch

40/60kg


Thursday

Skill - Push Jerk

5 Handstand Push Ups
7 Pull Ups
100 Metre Sprint

AMRAP 15 Minutes


Friday

Skill - your choice

WOD

10 Pull Ups
20 Box Jumps
30 Hang Cleans
40 Push Jerks
50 Walking Lunges

35/45kg