South Dublin’s Premier CrossFit Facility
Recent Posts
Week Beginning 25/09/2017
Monday 25/09/2017 MetCon “Rowing Cement Mixer” 7 Rounds Every 3 Minutes start a new round Row x 400m T2B x 12 Strength 6 Rounds A1. Peg Board Practice/Rope Climb Practice A2. TGU x 2/2 Tuesday 26/09/2017 Gymnastics EMOM x 6 Hollow Hold x 20s EMOM x 6 Beat Swing x 6-10 – increase range … Continue reading Week Beginning 25/09/2017
Week Beginning 18/09/2017
Monday 18/09/2017 Gymnastics Spend 12 minutes working on Frog Stand progressions MetCon “Ham Sandwich” Wall Ball x 50 (9/6) Dead Lift x 25 (100/65) Wall Ball x 50 (9/6) – EMOM Burpee x 5 – Accessory Plank Rotations 3 x 30s Tuesday 19/09/2017 Skill EMOM x 10 Power Clean x 7 (~65%) MetCon “Annie” … Continue reading Week Beginning 18/09/2017
Week Beginning 11/09/2017
Monday 11/09/2017 Strength A1. Barbell Row (Supine Grip) 3 x 12 A2. Banded Pull Down 3 x 8-15 A3. Ring Dip 3 x 8-12 MetCon AMRAP x 18 Min T2B x 16 Row x 250m Push Press x 16 (50/35) Run x 200m Rest x 60s Accessory DU x 200 or ME Du in 2 … Continue reading Week Beginning 11/09/2017
Week Beginning 04/09/2017
Monday 04/09/2017 MetCon AMRAP x 45 Min Run x 800m Dead Lift x 10 (140/92.5) Run x 800m Sit up x 50 Tuesday 05/09/2017 Strength 15 Minutes to find a heavy Push Jerk + 2 Split Jerk MetCon 5 Rounds 1 Min ME Box Jump (24/20) 1 Min ME Wall Ball (9/6) 1 Min … Continue reading Week Beginning 04/09/2017