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