Monday 03/05/14

Bank Holiday WOD @ 11:00

This will be on the board

 

Tuesday 04/05/14

Strength

1A SGDL 5×5

1B Banded Pull Aparts 5×20

MetCon:

EMOM x 20

Power Snatch x 3 (35/20)

OHS x 3

 

Wednesday 05/05/14

Complex A x 3

Strength

1A OHP

1B Chin up x 6-10

MetCon:

AMRAP 3 min

KB Swing x 20

Sit-up x 20

Rest x 1 min

AMRAP x 3 min

Goblet Squat x 10

Pull up x 10

Rest x 1 min

AMRAP x 3 min

Push up

 

Thursday 06/05/14

Complex B x 3

Strength: Front Squat

MetCon:  5 Rounds For Time

Run 200m

DU x 50/40/30/20/10

 

Friday 07/05/14

Med Ball Passes x 25

Caries x 5 min

Strength:

1A Barbell Row 5×5

1B Push up 5xMax

MetCon: 21/15/9

Box Jumps (24/20)

Dead Lifts (50-60% Max)

 

Saturday 08/05/14

11:00 Mobility Class

12:00 Olympic Lifting

13:00 George’s Choice

 

Monday 28/04/14

Warm-up: General & Med Ball Passes x 25

Strength:

1A HBBS (SS)

1B Chin up 3 x 6-8*

MetCon: Fran

*If you don’t have Kipping Pull ups then Hollow & C x12

Tuesday 29/04/14

Warm-up: General & Complex A x 3

Skill:

EMOM x 12

Box Jump x3 (@80-90%)

Hollow Hold x 30s

MetCon: AMRAP 10 Min

Rack Lunges x 12

STOH x 6

OB Burpee x 3

 

Wednesday 30/04/14

Warm-up: General & Dead Lift

Strength:

1A Dead Lift (SS)

1B Band Pull Aparts x 25

MetCon:

6 x 200m Sprints

Rest 60s

 

Thursday 01/05/14

Warm-up: General & Carries

Strength:

1A Barbell Row 5×5

1B Push up 5xMax

MetCon: In teams of 2 complete 12 Rounds of

Tyre Slams x 20

Farmers Carry x 50m (2/3BW)

 

Friday 02/05/14

Warm-up: General & Complex B

Strength: EMOM x 12

KB Push Press 4×6

Plank Rotation x 45s

MetCon:

In 5 mins find 20RM Back Squat

ME DU in remaining time

Rest 3 Min

AMRAP 5 min

Cindy

 

Saturday 03/05/14

11:00 CrossFit Mobility

12:00 Olympic Lifting

13:00 Saturday Throwdown May

14:00 Open Gym

Monday 21/04/14

CLOSED

 

Tuesday 22/04/14

Complex A x 3

Strength:

1A OHP (SS)

1B Chin up x 6-10

MetCon: AMRAP 15 Mins

Box Jump x 5 (24/20)

Wall Ball x 5 (9/6)

KB Swing x 15 (24/16)

 

Wednesday 23/04/14

Complex B x 3

Strength:

1A RFESS 5×5

1B Hollow & C x 12

MetCon: 6 Rounds For Time

Dead Lift x 6 (70% 1RM)

KB Swing x 20

Then ME DU in 60s

 

Thursday 24/04/14

Complex C x 3

Strength: EMOM x 12

Rope Climb

Plank Rotations x 45s

MetCon:

Run 400m

30/20/10

GTOH (70% 1RM OHP)

Pull up

Run 400m

 

Friday 24/04/14

Dead Lift

Wall Ball Throws x 25

Strength:

1A Dead Lift (SS)

1B Banded Pull Aparts x 25

MetCon: AMRAP 8 Min

T2B x 5

Push up x 1(+1)

 

Saturday 25/04/14

Olympic Lifting 11:00 – 12:30

Monday 14/04/14

KB Armbar

Strength: EMOM x 16 Alternating

KB Push Press x 10

Hollow & C x 10

MetCon: 2 Rounds for Time

Burpees x 5

Sandbag Carry x 100m

Run 100m

Burpees x 5

Farmers Carry x 100m

Sandbag Carry x 100m

Burpees x 5

Run x 100m

Farmers Carry x 100m

Burpees x 5

 

Tuesday 15/04/14

Complex B x3

Strength: EMOM x 12 Alternating

HSPU x 4

Plank Rotations x 45s

MetCon: Death by Thrusters

 

Wednesday 16/04/14

Complex C x 3

Strength:

1a Barbell Row 5×5

1b Banded GM 5×20

MetCon: AMRAP 9 min

KB Snatch x 12

TGU x 1

 

Thursday 17/04/14

Strength:

1a Dead Lift

1b Banded Pull aparts x 25

MetCon: Cindy

 

Friday 18/04/14 *

Strength: Front Squat

MetCon: AMRAP 10 Mins

Dead Lift x 6 (100/80)

Push up x 12

Ring Row x 8

 

Saturday 19/04/14

11:00 – 12:30 Olympic Lifting

 

*The 10:00 class on Friday will be a Good Friday Partner Workout.

This will be the recommended class for everyone to attend and ALL are welcome.

 

Monday 07/04/14

Strength: SGDL 5×5

MetCon: Grace

 

Tuesday 08/04/14

Complex C

Strength:

BB Row 5×5

Push up 5xME

MetCon: AMRAP 13 min

KB Swing x 13 (24/16)

Wall Ball x 13

Sit up x 13

 

Wednesday 09/04/14

Complex A

Strength:

OHP/Chin up

MetCon: 5 Rounds

Front Squat x 10 (60/42.5)

Run x200x

 

Thursday 10/04/14

Strength: Front Squat

MetCon:

21/15/9

Calorie Row

Pull up

 

Friday 11/04/14

Strength: TGU 3×3

MetCon: For Time

Sandbag GTOH x 40

DU x 10

Sandbag GTOH x 30

DU x 20

Sandbag GTOH x 20

DU x 30

Sandbag GTOH x 10

DU x 40

 

Saturday 12/04/04

Olympic Lifting 11:00

Open Gym 12:00 – 13:00

Monday 31/03/14

Strength:

BB Row 5×5

Push up 5xME

MetCon: In teams of 2 complete 8 rounds of

Burpee Box Jump x 6 (24/20)

Pull up x 6

Sand Bag Carry x 50m

 

Tuesday 01/04/14

Strength: Dead Lift

MetCon:

50 DU

6 Rounds of

HSPU x 5

Hang Clean x 5 (50/35)

50 DU

 

Wednesday 02/04/14

Warm up: Complex C

Strength: RFESS 5×5

Plank Rotations x 5

MetCon: 21/15/9

STOH (75% OHP Max)

Back Squat

 

Thursday 03/04/14

Warm up: KB Arm Bar

Strength: 16 min Alternating

KB PP x 8

Rope Climb x 1

MetCon: For Time

Run 200m

Pull up x 20

Sit up x 20

Wall Ball x 20 (9/6)

KB Swing x 20 (24/16)

OH Walking Lunge x 20 (20/15)

Run x 200m

 

Friday 04/04/14

Warm up: Carries

Strength: EMOM x 16 min

KB Snatch x 3

Hollow Hold (remaining time)

MetCon: 3 Rounds. New round every 4 mins.

Ring Dip x 5

Dead Lift x 10 (60-70% Max)

Wall Ball x 15 (9/6)

K2E x 20

DU x 25

 

Saturday 05/04/14

Olympic Lifting Class – 11:00

Open Gym – 12:00 – 13:00

Monday 24/03/14

Strength: EMOM x12 Alternate

OH Squat x 3

Side Plank x 30s

MetCon: AMRAP 9 Min

Burpee x 15

KB Swing x 30 (24/16)

HSPU x 3

 

Tuesday 25/03/14

Strength: HBBS

MetCon: 12/9/6/3

GTOH (75% Max OHP)

Box Jump (24/20)

K2E

 

Wednesday 26/03/14

Strength: Dead Lift

MetCon: Row

10 x 20s

100 x Banded GM

 

Thursday 27/03/14

Strength:

Complex B x 3

Row 5×5

Pushup 5xMax

MetCon: Karen

 

Friday 28/03/14

Strength:

OH press

Chin up

MetCon: 4 Rounds FT

Run 200m

Tyre Slam x 40

 

Saturday 29/03/14

11:00 – 13:00 Open Gym

13:30 14.5

Monday 17/03/14

Closed

 

Tuesday 18/03/14

BB Complex A x 3

Strength: 16 Mins Alternating

KB C&PP x6

Side Plank

MetCon: AMRAP 12 Min

Pull up x 1(+1)

Box Jump x 5 (24/20)

Sit up x 10

 

Wednesday 19/03/14

Skill/Strength: 10 mins Alternating

Box Jump x 1

Hollow Hold x 30s

MetCon: 30/25/20/15/10

KB Swing (24/20)

HR Push up

 

Thursday 20/03/14

Strength: Dead Lift

MetCon: AMRAP 15 Min

Hang Clean x 5

Reverse Lunge x 6

Push Press x 7

DU x 25

 

Friday 21/03/14

Strength/Skill:

Carries x 5 min

15 min  Alternating

Row x 5

Banded GM x 20

MetCon: In teams of 2 complete 10 rounds of

Front Squat x 10 (50-60%)

Back Extensions x 10

K2E x 10

 

Saturday 22/03/14

11:00 – 13:00 Open Gym

13:30 14.4

 

Sunday 23/03/14

Kilkenny Throwdown

 

 

 

Test Week (aka PR Week)

 

Warm-ups and lifts will be on the board daily

 

Monday 03/03/14

Strength:

Push-up 4 x 8

RFESS 4 x 6

MetCon: AMRAP 10 min

Calorie Row x 15

KB Swing x 20

 

Tuesday 04/03/14

Skill: Kip

Strength: SGDL 4 x 6

MetCon: 30/20/10

Pull up

Front Squat (60-70% Max FS)

 

Wednesday 05/03/14

Skill: Clean

MetCon: 6 Rounds for time

Ring Dip x 5

Burpee x 10

KB Swing x 15

 

Thursday 06/03/14

Skill: Frog Stance progressions

Strength: Jerk

10 Mins to find 1RM

MetCon: AMRAP 8 Min

Jerk @ 75% 1RM

 

Friday 07/03/14

Skill: Rope Climb

Strength: OHP/PP 4 x 6 @ 70%

MetCon: 15/12/9/6/3

Dead Lift (75% Max DL)

Box Jump (24/20)

K2E

 

Saturday 08/03/14

11:00 – 13:00 Open Gym

13:00 14.2