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