Blog

Monday 07/08/2017

Bank Holiday

 

Tuesday 08/08/2017

Strength
A1. Skater Squat 2 x 6/6
B1. Dumbbell Reverse Lunges 4 x 10/10

MetCon
3 Rounds
Push Jerk x 7 (70/40)
Burpee OB x 14
Wall Ball x 21 (9/6)

Accessory
EMOM x 10
Hollow x 20s/Arch x 20s

 

Wednesday 09/08/2017

Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 7/7

MetCon
9/6/3
Muscle Up
OHS (60/40)

Accessory
Sled Push x 10

 

Thursday 10/08/2017

MetCon
In Teams of 3
10km Row in 250m Intervals
Perform 4 Burpee Box Jump Overs After Every Switch

Accessory
DU x 300

 

Friday 11/08/2017

MetCon
15/12/9/6/3
Hang Cluster (45/30)
T2B

Strength
Performance
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Ring Push up 4 x 8-12

Fitness
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Push up 4 x ME

 

Saturday 12/08/2017

Strength
15 Minutes to work up to a heavy
Clean + Hang Clean

MetCon
Rescue Helicopter R116 Memorial Workout

 

Sunday 13/06/2017

CrossFit West Dublin Throwdown

Monday		31/07/2017
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 6/6
MetCon
3 Rounds
Front Squat x 15 (50/35)
HSPU x 15
Accessory
Plank Rotations
3 x 30s
Tuesday		01/08/2017
MetCon
4 Rounds
Farmers Carry x 150m (BW)
DU x 150
Accessory
4 Rounds (NFT)
TGU x 2/2
Chin up x 6
Wednesday		02/08/2017
Strength
Performance
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Ring Push up 4 x 8-12
Fitness
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Push up 4 x ME
MetCon
2 Rounds
Thruster x 22 (45/30)
Pull up x 22
Accessory
EMOM x 10
Hollow x 20s/Arch x 20s
Thursday		03/08/2017
Strength
Front Squat
3 x 5 @ 77%
1 x ME @ 77%
MetCon
6 Rounds
Bar Touch Burpee x 12
Handstand Walk x 30′
Friday		04/08/2017
Strength
In 12 Minutes, find 3RM TnG Power Snatch
MetCon
In Teams of 2, AMRAP x 20 Mins
Row x 250m
KBS x 25 (28/20)
Saturday		05/08/2017
MetCon
“Murph”
Run x 1 Mile
Pull up x 100
Push up x 200
Air Squat x 300
Run x 1 Mile

 

 

Monday		24/07/2017
MetCon
Wall Ball x 50 (9/6)
Cal Row x 40
Dead Lift x 30 (100/65)
Burpee OB x 20
Bar MU x 10
Burpee OB x 20
Dead Lift x 30
Cal Row x 40
Wall Ball x 50 (9/6)
Tuesday		25/07/2017
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 8-12
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
Performance
4 Rounds
C2B x 16
Bar Facing Burpee x 16
Unbroken Hang Snatch x 4 (65-80% 1RM)
Fitness
4 Rounds
Pull up x 12
Burpee OB x 12
TnG Power Snatch x 4 (50/35)
Wednesday		26/07/2017
Strength
EMOM x 20
C & J x 1 @ 70% 1RM
Then
6 Rounds
Farmers Carry x 100′
Chin up x 3
Thursday		27/07/2017
Skill
EMOM x 20
Odd: Muscle up Progressions
Even: DU Progressions
MetCon
Burpee x 20
Carry x 1 Mile (20/15)
Burpee x 20
Friday		28/07/2017
MetCon
AMRAP x 15
Power Clean x 3,5,7,9… (70/45)
Rope Climb x 1
T2B x 3,5,7,9…
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
Accessory
TGU 3 x 3
Saturday		29/07/2017
Strength
Front Squat
4 x 6 @ 73%
MetCon
AMRAP x 12 Mins
Dead Lift x 7 (60/40)
Wall Ball x 14 (9/6)
Accessory
Yoke Carry 3 x 100′

Monday		17/07/2017
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 12-15 (3s lower)
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
5 Rounds
Power Clean x 9 (60/40)
Thruster x 6
Rope Climb x 3
Rest x 90s
Accessory
Wall Squat 10 x 1 w/ 6s Hold
Tuesday		18/07/2017
Strength
15 Minutes to work up to a heavy
Power Snatch + 2 Hang Snatch + OHS
MetCon
4 Rounds
Muscle Up x 5
Burpee Box Jump Over x 10 (24/20)
DU x 15
Accessory
4 Rounds
Rear Delt Fly x 12
Rope Lowers x 3
Wednesday		19/07/2017
Strength
6 Rounds
Suitcase Carry x 100′ E/S
1 Arm KBS x 12 E/S
MetCon
In Teams of 2 Complete
Wall Ball x 150 (9/6)
Run x 1500m
Pull up x 150
Thursday		20/07/2017
Strength
Suitcase Deadlift
5 x 5
MetCon
“Randy”
75 Power Snatches for time (35/22.5)
Accessory
Hollow Hold 3 x 20s, rest = 10s
Arch Hold 3 x 20s, rest = 10s
Friday		21/07/2017
Strength
Front Squat
4 x 6 @ 70%
MetCon
AMRAP x 12
DB Snatch x 9/9 (25/15)
T2B x 9
Accessory
Row x 500m
Saturday		22/07/2017
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
MetCon
“Nicole”
AMRAP x 20 Min for total Pull up
Run x 400m
Pull up x ME

 

Monday		10/07/2017
Strength
15 Minutes to work up to a heavy
Clean + Thruster + Hang Clean
MetCon
2/4/6/8/10 Dead Lift (120/80)
10/8/6/4/2 Burpee OB
Accessory
4 Rounds
Rear Delt Fly x 12
Rope Lowers x 3
Tuesday		11/07/2017
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 8-12
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
In Teams of 2
AMRAP x 20
Box Jump x 10 (24/20)
Tyre Slams x 20
Cal Row x 30
Accessory
Du x 300
Wednesday		12/07/2017
Strength
Front Squat
Establish 6RM
MetCon
3,6,9,6,3
Bar MU
STOH (70/45)
Accessory
Yoke Carry 3 x 100′
Thursday		13/07/2017
Gymnastics Skill Day
Spend 30 – 40 Mins working on gymnastics skills
Friday		14/07/2017
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
MetCon
AMRAP x 15
1 Round of Cindy
DU x 30
Accessory
Sled Push 10 x 25m
1 Rope Climb after every 2
Saturday		15/07/2017
Strength/Skill
6 Rounds
Tyre Flips x 2
Keg Carry x 150m
MetCon
21/15/9
Pull up
Burpee

 

Monday		03/07/2017
Strength
6 Rounds
Farmers Carry 2 x 50′ (BW+)
Chin up x 3
MetCon
21/15/9
HSPU
Box Jumps (24/20)
Accessory
Rear Delt Fly 5 x 12
Tuesday		04/07/2017
Strength
Back squat
5 x 5 (New set every 4 mins)
MetCon
Row 6-8 x 200m
Rest:work 3:1
Accessory
Yoke Carry 3 x 100′
Wednesday		05/07/2017
MetCon
New Round Starts Every 3 Mins
5 Rounds
C&J x 5 (70/45)
DU x 50
5 Rounds
Wall Ball x 10 (9/6)
Pull up x 10
5 Rounds
KBS x 15 (28/20)
Run x 150m
Thursday		06/07/2017
Strength
Performance
A1. Ring Push up 4 x 8-12
A2. 1 Arm DB Row 4 x 8-12
Fitness
A1. DB Bench 4 x 8-12
A2. 1 Arm DB Row 4 x 8-12
MetCon
AMRAP x 15 Mins
Front Rack Lunges x 6/6 (45/30)
Push Press x 9
Sit up x 12
Accessory
Sled Push 10 x 25m
1 Rope climb after every 2 sets
Friday		07/07/2017
Gymnastics
Performance
EMOM x 15
1: Peg Board  x 1 – 2
2: HS Walk x 30′
3: Rest
Fitness
15 Mins HS Walk Practice
MetCon
MU x 15
Dead Lift x 20 (120/80)
Burpee OB x 30
KBS x 35 (28/20)
Pull up x 40
Accessory
3 Rounds
GHD Sit up x 6-10
Back Extension x 6-10
Saturday		08/07/2017
MetCon
Grace
Then
21/15/9
Bike
Row

Monday 26/07/2017

Strength
Back Squat
5,5,5,5,5 (Each Set Starts on 4 Mins)

MetCon
Fitness
21/15/9
Push up
Pull up

Performance
21/15/9
Ring Dip
C2B

Accessory
Yoke Carry
3 x 100′ (BW)

 

Tuesday 27/06/2017

Strength
1 Arm KB Press
5 x 5/5

MetCon
AMRAP x 8 Min
MU x 6
OHS x 12 (45/30)

Accessory
Row x 1km

 

Wednesday 28/06/2017

Strength
6 Rounds
Farmers Carry x 50′ (BW+)
Chin up x 3

MetCon
Every 5 Mins x 3
Power Clean x 10 (70/45)
Row x 250m
DU x 50

 

Thursday 29/06/2017

Gymnastics
EMOM x 12
Odd: Skin the Cat x 1
Even: HS Walk x 40′

MetCon
WB Carry x 1km (9/6)
KBS x 100 (28/20)
WB x 100
WB Carry x 1km (9/6)

 

Friday 30/06/2017

Strength
EMOM x 16
Power Snatch x 2
Add weight every 2 successful rounds

MetCon
Death by Burpee Box Jumps

Accessory
Pendlay Row 3 x 8

 

Saturday 01/07/2017

MetCon
10 km row

Monday 19/06/2017

Strength
Performance
12 Minutes to find Max for
Snatch Pull + Snatch

Fitness
12 Minutes to find Max for
Snatch Pull + Power Snatch

MetCon
10,9,8…3,2,1
Front Rack Lunges [Each Leg] (70/45)
Burpee OB

Accessory
Peg Board Climbs x 5

 

Tuesday 20/06/2017

Strength
1 Arm KB Press
5/5,5/5,4/4,4/4,3/3,3/3

MetCon
5 Rounds for time
C2B x 10
Tyre Slams x 30
Wall Ball x 10 (9/6)

Accessory
Pendlay Row 3 x 8

 

Wednesday 21/06/2017

Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)

MetCon
3 Rounds
Wall Ball Sit-ups x 25 (9/6)
Run x 400m

 

Thursday 22/06/2017

MetCon
AMRAP x 15 Min
GTOH x 6 (70/45)
T2B x 9
Box Jump Over x 12 (24/20)
Then
15 Mins to establish Max GTOH

Accessory
Sled Push x 10

 

Friday 23/06/2017

Gymnastics
Performance
EMOM x 16
Odd: Peg Board x 1
Even: HS Walk x 30′

Fitness
16 Mins HS Walk Practice

MetCon
Row x 21 Cal
Power Snatch x 15 (50/35)
Rope Climb x 9

Accessory
DU x 200

 

Saturday 24/06/2017

MetCon
“Lumberjack 20”
20 Deadlifts (125/82.5)
Run 400m
20 KB swings (24/16)
Run 400m
20 Overhead Squats (50/30)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Cleans (20/15)
Run 400m

Monday		12/06/2017
Gymnastics
Handstand Walk Practice
MetCon
Performance
Pull up x 50
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 50
Fitness
Pull up x 30
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 30
Accessory
Sled Push x 10
Rest : work = 1 : 1
Tuesday		13/06/2017
Strength
Performance
12 Minutes to work up to a heavy
Power Snatch + OHS
Fitness
12 Minutes to work up to a heavy
Power Snatch
MetCon
15/12/9
Bar MU
Box Jump (24/20)
Accessory
Plank Rotations 3 x 30s
Wednesday		14/06/2017
Strength
15 Minutes to work up to a heavy
Power Clean + 2 Push Jerk
MetCon
Row x 1km
Then
5 Rounds
T2B x 15
HSPU x 15
Accessory
3 Rounds (NFT)
Wall Walk x 3
1 Arm OHS x 3,3
Thursday		15/06/2017
Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)
MetCon
Run x 600m
Rope Climb x 3
Run x 400m
Rope Climb x 2
Run x 200m
Rope Climb x 1
Friday		16/06/2017
Strength
Press x 3/3/3/3
Push Press x 3/3/3/3
MetCon
9/6/3
Dead Lift (140/90)
Burpee OB
C2B
Accessory
Bar Hang 2 x ME, Rest = 2 Min
Saturday		17/06/2017
MetCon
Pull up x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12
Burpee x 12
Thruster x 12
T2B x 12
Thruster x 12
Box Jump x 12 (24/20)
Thruster x 12
Wall Ball x 12 (9/6)
Thruster x 12

Monday		29/05/2017
Strength
Work up to a heavy single of:
Power Clean + Hang Clean + Jerk
MetCon
21/15/9
T2B
Box Jump (28/20)
Accessory
Wall Walk x 10
Tuesday		30/05/2017
MetCon
Performance
Every 2 Mins
1-5:  False Grip Pull up x 6-8 + Burpee x 10
6-10:  Row x 200m + Run x 200m
11-15:  Wall Ball x 25 (9/6)
Fitness
Every 2 Mins
1-5:  False Grip Ring Row x 8-10 + Burpee x 10
6-10:  Row x 200m + Run x 200m
11-15:  Wall Ball x 25 (9/6)
Accessory
Farmers Carry x 200m
Wednesday		31/05/2017
Strength
Fitness
Front Squat 6 x 3
Performance
Front Squat
3,3,2,2,1,1
MetCon
Fitness
21/15/9
KBS (28/20)
Burpee
Sit up
Performance
21/15/9
American Swing (24/16)
Burpee
Sit up
Accessory
Plank Rotations 3 x 30s
Thursday		01/06/2017
Strength
EMOM x 12
Snatch Pull + Dip Snatch
MetCon
“14.1”
AMRAP x 10 Min
DU x 30
Power Snatch x 15 (35/22.5)
Accessory
Bar Hang 2 x ME
Friday		02/06/2017
Strength
Push Press 2,2,2,2,2,2
Then
Push Jerk 2,2,2,2,2,2
MetCon
9, 7, 5
Dead Lift
Muscle up
Accessory
Row x 500m