Friday the 28th of December

Skill

Back Squats

Workout

21-15-9

Back Squats 50kg/70kg

Box Jumps 20"/24"

Wall Balls

Thursday the 27th of December

Skill - Pull Ups


Workout

3 Short Amraps

7 Minute Amrap

5 Hand Stand Push Ups

7 Toes To Bar

9 Burpees

5 Minute Rest

7 minute Amrap

30 Double Unders

10 Thrusters

5 minute Rest

5 minute AMRAP

Pull Ups

CHRISTMAS EVE WOD ;)

Merry Christmas everyone I'm so looking forward to hitting this Workout with you all today.

CFWD 12 days of Christmas

1 Power Clean  30kg/45kg

2 Kettlebell Swings 16/24kg

3 Burpee Broad Jumps

4 Ring Dips

5 Box Jumps 20"/24"

6 Push Ups ( Hand Release )

7 Sumo Deadlift High Pulls 30/45kg

8 Pull Ups

9 Overhead Squats 30/45kg

10 Walking lunges ( holding the bar in a front squat position)30/45kg

11 Toes To Bar

12 Clusters  30/45kg



As done Re - The twelve days of Christmas the song.

Stay Strong

Lorna

Saturday 22nd of December

Well we have not run in a while time to bring it back I think :)

50 Pull Ups
Run 200 metres
100 Push Ups
25 Burpees
150 sit ups
Run 400 Metre
200 Squats
40 Burpees  
250 Double Unders

Friday the 21st of December

Skill

Over Head Squats

Workout

10-9-8-7-6-5-4-3-2-1

Power Snatch 25/35kg
Bar Hop Burpees

1 minute rest

AMRAP 5 Minutes

Toes To bar

Thursday the 20th of December

Skill

Pull Ups

Workout

Amrap 20 minutes

5 Power Cleans
5 Front Squats
5 Push Press
5 Over Head Squats

40/60kg

Tuesday the 18th of December

Skill

Back squats x 10


Workout

25 Double Unders

25 Box Jumps

25 Squats

25 V sits

25 push ups

25 Burpees broad jumps



3 minutes to achieve a one rep max power clean

Wednesday the 19th of December

Skill

Deadlift

3 x 5

Diane

21-15-9

Deadlifts 70/100kg

Handstand Push Ups

Monday the 17th of December

Skill

Shoulder to Overhead

Sets of 10

Depending on your flexibility and what you would like to achieve. For example behind the neck jerks  to work on getting that weight overhead to nail that overhead squat. split jerks, push jerks,push press.

Workout

21-15-9

Squat Cleans 40/60kg
Wall balls

1 minute rest

AMRAP 5 minutes

Pull ups

Friday the 14th of December

Workout 1

Amrap 3 minutes

Overhead Squats

counting the total amount of kgs.


Workout 2

30 - 20 -10

Ground to Overhead 40/60kg
Burpees
Box Jumps

Thursday the 13th of December

Workout 1

On the minute every minute

For 10 minutes

5 Power Cleans 50kg/70kg
10 Push  Ups

10 Minute Break

Workout 2

Amrap 15 minutes

3 Hand Stand Push ups
6 Burpees
9 Kettllebell swings

Wednesday the 12th of December

Workout 1

21-15-9

Push Jerks 40/60
Pull Ups

15 minutes


Workout 2

3 Rounds

1 minute plank

30 second break

1 minute hollow rocks

30 seconds break

1 Minute V-sits

Tuesday the 11th of December

Workout 1

Amrap 18 Minutes

CrossFit Open workout 12.3

15 Box Jumps 20"/24"
12 Push Press 35kg/50kg
9 Toes to bar


Workout 2

Annie

50,40.30.20.10

Double unders
Sit Ups

10 Minutes cut off

Double Workout week

Some great results from everyone last week when we retested your 1Rep Max on your Olympic lifts and Over Head Squats
( I will be posting the results tomorrow from the Over Head Squats and Jerks.)
We are taking a little break this week from weights and we will be working on our gas tank. Double workout week is always fun. So eat clean and get lots of sleep guys. Its gonna be an amazing week.


Workout 1

30Cleans 30/45kg
30Burpees
20Cleans
20Burpees
10 Cleans
10 Burpees

Workout 2

21-15-9

V- Sits
Wall Balls

Saturday the 8th of December

Partner WOD

300 Double Unders ( scale to 600 single )

60 pull ups
60 box Jumps
120 Air Squats
120 V-Sits
60 Toes to Bar
60 Clean and Jerks 35kg /50kg

300 Double Unders

Wednesday the 5th of December

Skill

Clean

1 Rep Max



Workout

"Get a Grip"

12 Box Jumps24"/32"
21 Pull Ups

12 box jumps 24"/32"
21 Toes To bar

12 Box Jumps 24"/32"
21 Kettle Bell Swings 16/24kg

Wednesday the 5th of December

Strength

Front Squats - sets of 10


Workout

5 Rounds

5 front squats 40kg/60kg
10 wall balls
15 Box Jumps

Happy Monday :D

Skill

Retest week on Olympic Lifts

Monday - Snatch

Wednesday - Cleans

Thursday - Jerk

I can't wait to see how much you guys have progressed after 6 weeks of working on Olympic Lifting Drills and Strength training on your front and overhead squats. Every week all of you have added weight on to your sets of 10 front and overhead squats. Its been a pleasure to watch each one of your get stronger and more confident with each of the lifts.

We have a good few new members this month so welcome to the gang.

Luke, Keith , Laura , Agnes , Gerard , Colm.and Brendan .we can use this week to give you a starting point with the Olympic lifts.

Don't forget about the Olympic Lifting Class on a Tuesday at 630pm.
Unlimited Members have FREE use of this class USE IT :)
Members on other packages can still make use of this class for a small fee of 12euro.

The workout

50 Double Unders
40 Power Snatch 30/45kg
30 Box Jumps 20"/24"
20 Kettlebell Swings 16"/24"
10 Pull Ups
10 Toes to bar
20 Burpees
30 Power Cleans 30/45kg
40 Air Squats
50 Double Unders

CFWD Ladies

Skill - Pull Ups
Strength - Back Squats

Partner workout

Amrap 20 minutes

Athlete 1 - Kettle bell Swings
Athlete 2 - Walking lunges with a plate over the head - 2 length of the gym
You cannot drop the kettlebell until the person has returned from the walking lunges.
When they have returned you must both do 5 burpees ( each ) 10 Push ups - 20 squats  and then switch.

Count total number of rounds.