Saturday the 1st of December

" The Seven"

7 Rounds

7 Hand Stand Push Ups
7 Thrusters 60/40kg
7 Knees to Elbow
7 Deadlifts 70/100kg
7 Burpees
7 Kettlebell swings 16kg/24kg
7 Pull Ups

for time.

Wednesday the 28th of November

Skill

Cleans

5 Sets of 2

Workout

6  Rounds

3 Cleans ( full) 45kg
6 Burpee Box Jumps
9 Wall Balls



CFWD LADIES

Strength

3 X 5 Deadlifts

Pull Up Practise

Workout

3 Rounds

1 Minute rest between rounds

1 Minute Burpees / scale to Jumping Jacks

1 Minute Sit Ups

1 Minute Squats

1 Minute Push Press

1 Minute Skipping

CrossFit West Dublin Ladies WOD

CFWD LADIES

Strength

3 x 5 Back Squats

Pull Up Practise

Workout

Modified Fran

21 Burpees ( scale to 63 Jumping Jacks)
21 Squats ( Scale up to goblet Squats or wall balls )
15 Burpees ( scale to 45 Jumping Jacks )
15 Squats ( Scale up to same as above)
9 Burpees ( Scale to 27 Jumping Jacks)
9 Squats ( Scale up same as above)

Monday the 26th of November

Strength

Snatch Drills

Workout

Diane

21DeadLifts
21Hand Stand Push Ups
15 Deadlifts
15 Hand Stand Push Ups
9 Deadlifts
9 Hand Stand Push Ups


______________________________________________________________________________

Saturday the 24th of November

Partner Workout 

"Scot"

Wall Balls 80

Pull Ups 80

Sit Ups 80

Burpees 80

Air Squats 80

Power Snatch 80 30/45KG

Double Unders 200

* For Time

Friday the 23rd of November

Strength

Over Head Squats

Set of Ten

Workout

21 Hand Stand Push Ups

50 Double Unders

15 Hand Stand push ups

40 Double unders

9 Hand Stand Push Ups

30 Double Unders

Thursday the 22nd of November

Skill

Cleans

3 X 3

90% of your 1 Rep Max

Workout

London Throw down  WOD 2

AMRAP 7 Minutes

7 Ground to Over Head 45kg/70kg
49 Double Unders

Wednesday the 21st of November

Skill

Jerks

3 sets of 3

 Workout

Amrap

3 Minutes Double Unders

2 minutes rest

21 Push Jerks 40/60kg
21 Burpees
15 Push Jerks
15 Burpees
9   Push Jerks
9   Burpees


C.F.W.D Ladies

Back Squat

1 rep Max

Deadlift

1 rep Max

Workout

Amrap  15 Minutes

5 Kettlebell Swings

10 Goblet Squats

15 Sit Ups

Tuesday the 20th of November

Strength

Front Squats

Working up to a set of 10

Workout

3 rounds

30 Kettlebell Swings 16"/24"
20 Box Jumps  20"/24"
10 Toes To Bar

Monday the 19th of November

Skill

Snatch

3 sets of 3

90% of your 1 rep max

Workout

Cindy

20 Minute Amrap

5 Pull Ups
10 push Ups
15 Squats


CrossFit West Dublin Ladies

Ladies Class

Introduction to the Deadlift

5 Rounds

100 metre run / Walk/ Jog

10 Push Ups
20 Sit Ups
30 Squats

Saturday the 16th of November

Skill Session

Sean will be teaching some skills on the Clean and Jerk.

Workout

DT

5 rounds

12 Deadlifts
9 Hang Cleans
6 Push Jerks

Weight for men - 70kg
Weight for Ladies - 47.5kg

Over Head Squat Friday YAH !!!!

Skill

Overhead Squats

working up to a heavy set of 10

Workout


21 Pull Ups
21 Overhead Squats
15 Pull Ups
15 Overhead Squats
9 Pull ups
9 Overhead Squats

Thursday the 15th of November

Skill

Push Jerk

3 x 5 sets


Workout

"Les"

5 Rounds

400 Metre Run

15 Back Squats 40kg/60kg

Wednesday the 14th of November

Skill

Cleans

3 sets of 5

Turkish Get Ups


Workout

Amrap 16 minutes

4  Push Jerks 35kg/50kg

4  Turkish Get Ups 12/16kg

4  Hand Stand Push Ups

Tuesday the 13th of November

Skill

Back Squats

Sets of 10

Workout

3 Rounds

1 minute rest between rounds

1 Minute Double unders

1 Minute Push Press 20kg/30kg

1 Minute Box Jumps

1 Minute Squat Cleans  20/30kg

1 Minute Kettlebell Swings

Total amount of reps

Monday the 12th of November

Skill

Snatch drills

Workout

3 min Amrap

5Box jumps
5Wall Balls

1 Min rest

3 Minute Amrap

3 Power Snatch
3 Snatch Balance 30/45kg

1 minute Rest

3 Minute Amrap

Burpees  yeap just burpees

Saturday The 10th Of October

Workout

"John"

Partner WOD

6 Rounds

66 Wall Balls
66 Double Unders
66 Pull Ups
66 Thrusters
66 Kettlebell Swings

Over Head Squat Friday :)

John Kavanagh - Podium Finisher

I have so much respect for John. He trains his ass off everyday not only in the box but outside too..doing extra yoga classes and trying new methods to help his training.
John trains unlimited and also comes to me twice a week to work on his olymic liftts John's results speak for themselves. He powered through all of the workouts last saturday.
John is not afraid of a challange and has been to Waterford and Mallow and Cork entering Lifting competitions and CrossFit competitions. London throwdown Wods are out this sunday and I can't wait to see him smash it.

Well Done John

Skill 

Over Head Squats

sets of 10

Johns workout will be on saturday and it is a suprise. :)
Its something we have talked about)

Workout 

21 Squat Cleans 40kg/60kg
21 Bar Hop burpees
15 Squat Clean
15 Bar Hop burpees
9 Squat cleans
9 Bar Hop burpees

Thursday the 8th of November

Saoirse Malone

Saoirse is one awesome lady. First lady in the box to acheive kipping pull ups and toes to bar.
When Saoirse began she was determined to get over her fear of box jumps and she did and now jumps on a 24" Box no problem. Saoirse I love your determination and your attitude to your training.

Bring on year 2 :)

Skill 

Strict Press x 5/ Push Press x 5  / Push Jerk  x 5

Workout

" Saoirse "

30Box Jumps 20"/24"
30Wall Balls
30 Reverse Lunges ( 10kg /20kg plate held over head 
20Box Jumps
20Wall Balls
20 Reverse Lunges
10 Box Jumps
10 Wall Balls
10 Reverse Lunges 

Wednesday the 7th of November

Joe Brady ( sick note )

Joe is also with CFWD since the beginning.
Joe still trained to the best of his ability even when injured he would come and work on lifts that he could do and it stands to him now. It was Joe's first time competing on saturday the 3rd of November and he did himself and me so proud . 50kg power Cleans and front squats were no problem to Joe.

He was also really good at drinking lots of shots and dancing in Lillies that evening. 

You have come a long way baby ;)


Skill - Cleans

5 x 5 sets 

Workout 

5 Rounds 

5 Hand Stand Push Ups
10 Deadlifts 70/100kg
15 Box Jumps 20/24"

Tuesday the 6th of November

Paul Malone

Paul has been here since the beginning. He is half the man he used to be but ten times as strong.
He is the heart and soul of CFWD.
Paul I can't wait to see what you are capable of in year 2.

Skill 

Front Squats

sets of 10

Workout 

21Double Unders
21Toes to bar
21V-sits

15 Double Unders
15 Toes to Bar
15 V-Sits

9 Double Unders
9 Toes to Bar
9 V-Sits

Monday the 5th of November

 Top three men

1st Sean O'Grady
2nd Paul Donnelly
3rd John Kavanagh

Top 3 ladies

1st Siobhan Hynes
2nd Nora Morrison

3rd Louise Haigney



The best group of people I know. Well done all the athletes for completing such tough workouts on saturday.

 



 Skill 

Snatch

5 sets of 5


Workout 

Amrap 15 minutes

Snatch /Squat ladder 
 30/45kg
1 Power Snatch
1 OverHead Squat
1 Burpee
2 Power Snatch
2 OverHead Squats
2 Burpees
3
4
5 and so on for 15 minute

Friday the 2nd of November

Strength

Over Head Squats

70% of your 1 rep max for a set of 10.

Workout

30 Double Unders

50 Over Head Squats 20kg/30kg
40 Hand Release push ups
30 Burpee Box Jumps 16"/24"
20 Pull Ups
10 Toes to Bar

30 Double Unders

15 minutes