FRIDAY THE 28TH OF SEPTEMBER

Skill

Over Head Squat/ Front Squat

3 x 3

Workout 1 Mallow Mania

8 minutes to complete

800 metre run

Choosing your own weight as many
Clean and Jerks as you can

Workout 2 

Killer Ab's

21 - 15 - 9

Toes to Bar
V-Sits 

THURSDAY THE 27TH OF SEPTEMBER

Skill

Your Choice

MALLOW MANIA WORKOUT 3

30 Double Unders

5 Rounds

5 Squat Snatch 35kg/52.5kg
5 Hand Stand Push Ups

30 Double Unders

AWESOME WORKOUT GER.

Wednesday the 26th of September

Strength

Back Squat


3 x 3

Skill

4 Rounds 

4 Turkish Get ups ( 2 on each side ) 16/24kg
8 Kettlebell Snatch( 4 on each side)
16 Kettlebell Swings
100 metre Famers Walk

Tuesday the 25th of September

Hoodies are here..place your order now only 35Euro ...all the cool kids have them ;D


Strength

Press 

3 sets of 3

Workout

15 Minute AMRAP 

3 hang squat cleans 40/60kg
6 Box Jumps 24"/32"
9 Wall Balls

 

 

Monday the 24th of September

Strength 

Deadlift

3 sets of 3

Workout

21 - 15 - 9

Deadlifts 70/100kg
Bar Hop Burpees

Saturday the 22snd of September

 That was then...............

This is NOW !!!!!!!!


A huge thank you to all my members for helping build CFWD to the amazing gym it is today.
You all make my day everyday.A huge thank you to Les Lennox for making the beam, boxes and Platforms. Cheers Les ..you are the best !!!!


We will be open a year in November and to celebrate we will be running an In house competition on Saturday the 3rd of November.

Who is the fittest lady and gent in CFWD ???? Lets do this !!!!

Workouts will not be released until the thursday before .

I am gonna limit the competition to 30 people so sign up now.


That evening we will celebrate with a dinner ( any ideas?)
To book your place for the dinner a 20euro deposit.


email me at crossfitwestdublin@yahoo.ie


Stay strong

Partner WOD 

400 Metre Run ( To be done together )

300 Double Unders



200 Wall Balls 
100 Burpee

100 Metre Walking Lunge ( with plate over head ) (to be done together  )
 

Friday the 21st of September

Strength 

Over Head Squat or Front Squat 

3 x 5 sets

Workout

5 Rounds

5 Wall Climbs

10 Burpees 

20 Front Squat Hold Reverse Lunges 30/45kg

Thursday the 20th of September

The PB Board is filling up nicely now guys.

Scotty Farrell smashed 140kg for a set of five deadlifts on monday and his 1RM is 160.
John Kavanagh has hit his 1 RM on his press for a set of 3
Les Lennox has his deadlift PB up to 170kg
Ben has his 1RM on his snatch up to 75kg
Paul Kirwin hit 90kg for 2 sets of 5 on his backsquat this evening
Orla Kinsella hit her 1RM on her front Squat for 5 sets of five already
These are just off the top of my head. I will be updating the blogg with numbers on friday.
If I have missed you don't worry I will be posting all of your amazing achievements on friday.

KEEP UP THE GREAT WORK

Some other PB'S
Paul Malone got 15 kipping pull ups in a row this evening BOOM!!! that is a great feeling ;)
Mick McCarthy is coming on in leaps and bounds his attitude to training is amazing. His technique has improved greatly.
Saoirse 24" Box Jumps( this is a girl who could not jump on a 12" box a few months ago)



Strength / Skill

Your Choice


Workout 

5 Rounds

400 metre run

50 Air Squats



Your Choice

Wednesday the 19th of September

Strength

Back Squat

3 x 5 sets

Workout 



30 Pull Ups
30 Kettelbell Swings
30 Toes to Bar
20 Pull Ups
20 Kettlebell Swings
20 Toes To Bar
10 Pull Ups
10 Kettlebell Swings
10 Toes to Bar 

Tuesday the 18th of September

Strength 

Press

3 x 5 Sets

Workout

Amrap 15 Minutes

5  Over Head Squats  40/60kg
7  Wall Balls
9  Thrusters 40/60kg

Monday the 17th of September

Strength 

Deadlift


3 Sets of 5

The weight will be decided on what you lifted for 5 sets of 5 last week.

Workout

400 metre run

21 Squat Cleans ( 40kg/60kg)
21 Box Jumps 20"/24"

15 Squat Cleans
15 Box Jumps

9 Squat Cleans
9 Box Jumps

400 metre run

Friday the 14th of September

HAPPY FRIDAY EVERYONE

Strength

5 X 5 Over Head Squat / Front Squat

Workout

100 double Unders

3 Rounds

7 Toes to Bar
14 Box Jumps
21 Kettlebell Swings

100 Double Unders 

Thursday the 13th of September

Strength 

Your Choice 

What have you missed this week ??? 

Workout 

4 Rounds 

8 Squat Cleans 45kg/60kg

10 Box Jumps 24"/32"

12 Pull Ups 

Wednesday the 12th of September

Strength

5 x 5 Press

Workout

21/15/9

Bar Hop Burpees
Over Head Squats

30/45kg

12 minutes

Tuesday the 11th of September

Some of Irelands Fittest Women


Strength 

5 x 5 Back Squat

Workout

3 Rounds  

100 Double Unders
50 Squats 

12 minutes

Monday the 10th of September

Well we had a fantastic day at the CrossFit Wateford throwdown on saturday. Eddie and Tom put on a fabulous day on saturday. Tough WOD's and alot of them. The competion was feirce. Everyone pushed themselves to their limit. Congrats to the Top 3 girls Holly Deegan is an absolute amazing athlete, such a pleasure to compete beside her. Hilary from Guriella Fitness and Lynda from CrossFit Dublin ( City Centre).
Also huge congrats to the Top 3 men Tadgh Carroll and Barry McDermot from CrossFit Mallow who took 1st and 2nd place. Great performance by Brendan also from Gureilla Fitness.

We made alot of new friends and seen some old friends. Sean and John did CFWD proud on saturday.  I am so proud of both of them . Now lets see what you guys can do at my favourite CrossFit Competition Mallow Mania on the 29th of September.


Strength 

5 x 5 Deadlifts

Workout 

10 Minute Amrap

5 Pull Ups
100 Metre Sprints

Friday the 7th of September

I would like to wish John Kavanagh and Sean Myers the best of luck competing in CrossFit Waterford on saturday. You will smash it.     

Strength

Over Head Squat / Front Squat

Workout

800 Metre Run

15 OverHead Squats 45/30kg

600 Metre Run

15 Power Snatch 45/30kg

400 Metre Run

15 Hang Snatch (Squat) 45/30kg

200 Metre Run

15 Full Snatch 45/30kg

Thursday the 6th of September

Strength / Skill

Your Choice


Workout

"FranRap"

15 minutes

5 Barhop Burpees
10 Thrusters ( 50/35kg)
15 Pull Ups

Wednesday the 5th of September

Go Christina ;)


Skill - Press

Workout

5 Rounds

400 metre run
50 double unders

Tuesday the 4th of September

Strength

Back Squat

Workout 

Amrap 15 Minutes


5 Chest to Bar Pull Ups
7 Cleans ( Squat) 50kg/70kg
9 Box Jumps

Monday 3rd of September

Strength Program begins 

Time to find your true 1 RM on your lifts guys.

A 1 Rep Max is pushing your body to it max ( not something that you know you can do)
Over the next 6 weeks I will be posting up the strength section of the class on the Sunday evening, I am doing this for your benefit so you can plan your training week. The workouts will be posted every evening as normal.

This week the Strength section of the class will be as follows


Monday 

Deadlift

Tuesday 

Back Squat

Wednesday 

Press

Thursday 

Your Choice

Friday 

Over Head Squat or Front Squat

I hope you find this method useful over the next 6 weeks.

The workout for

Monday

"Dianne"

70kg/100kg

21 Deadlifts
21 Hand Stand push Ups

15 Deadlifts
15 Hand Stand Push Ups

9 Deadlifts
9 Hand Stand Push Ups

This is a CrossFit Benchmark WOD ..Please keep note of what you scaled , weight lifted , time finished.