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


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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