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    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

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    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

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  • Programming 20/05/19- 25/05/19

    By Sarah Cahill | In Uncategorized | on May 19, 2019

    MONDAY 20-05-2019 A: Back Squat (5 x 5 @ 70% +) WODMetcon (AMRAP – Reps) 3 Rounds 1 min on 30s offRowBikeBurpee Bar Touch TUESDAY 21-05-2019 A: Bent Over Row (4 x 10 each arm ) B: Pull-ups (4 x 5-10) C: Push-ups (4 x 5-10) C1: Strict HSPU’s (4 x 5-10) D: Kip Swing […]

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  • Programming 13/05/19-18/05/19

    By Sarah Cahill | In Uncategorized | on May 12, 2019

    MONDAY 13-05-2019 A: Front Squat (5 x 5 @ 75%+ ) 5 warm up sets + 5 working sets90s – 2min rest between working sets B: TABATTA (8 x 20s on 10 s off )Hollow Hold + Shoulder Taps WODMetcon (Time) In Pairs Complete 3 Rounds each –15 min Cap Row 250/200m5 Burpee Box Jumps10 Goblet […]

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  • Programming 06/05/19- 11/05/19

    By Sarah Cahill | In Uncategorized | on May 5, 2019

    MONDAY 06-05-2019 A: Back Squat (4 x 10 )light B: Box Jumps (4 x 5 )high WODMetcon (Time)2 min Window x 4 15 Sit Ups15 Box Jump OversThen Max Goblet Squats @24/16kg1 min RestGoal is 75 Goblet Squats “ TUESDAY 07-05-2019 A: Deadlift (4 x 8 @ 50% ) B: Reverse DB lunges (4 x 10 […]

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  • Programming 29/04/19-04/05/19

    By Sarah Cahill | In Uncategorized | on April 28, 2019

    MONDAY 29-04-2019 A: Back Squat (4 x 5 @ 65-70% ) B: Tabatta Hollow Hold & Plank (8 x 20s on 10s off ) WODMetcon (AMRAP – Reps) EMOM 12 Wall Balls,Weighted Sit UpsBurpees TUESDAY 30-04-2019 A: Push Press (4 x 5 @ 65-70% ) B: Sumo Deadlift High Pull (4 x 10 ) with KB […]

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  • 27-04-2019

    By Sarah Cahill | In Uncategorized | on April 26, 2019

    Red Iron CrossFit – Competitors Class A: Isabel (Time) For Time: 30 Snatches, 135# / 95# WOD Metcon (Time) In Pairs A) 3 Rounds each P1 – 400m Run P2 – DB Hold * 5 Burpees for every time you drop the DBall 1 min Rest B) 3 Rounds each P1 15 Wall Balls @ […]

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  • 24-04-2019

    By Sarah Cahill | In Uncategorized | on April 23, 2019

    Red Iron CrossFit – CrossFit Lite WOD Metcon (No Measure) “30s on 30s off x 4 Rowing Step Ups Lunges “ A: Dead Hang (Time) B: Ring Rows (3 x 10) C: Push-ups (3 x 5 ) D: Plank (3 x 30s) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off […]

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  • Programming 22/04/19 – 27/04/19

    By Sarah Cahill | In Uncategorized | on April 21, 2019

    TUESDAY23-04-2019 A: Front Squat (2 x 5 ) A: Front Squat (2 x 3 ) A: Front Squat (2 x 1 ) WODMetcon (AMRAP – Rounds and Reps) In Pairs 15 min AMRAP20 Box Jumps30 Wall Balls50 DU’s “ TUESDAY OLY 23-04-2019 A: Muscle Snatch (4 x 3 @ 50% ) B: Overhead Squat (4 […]

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  • 17-04-2019

    By Sarah Cahill | In Uncategorized | on April 16, 2019

    Red Iron CrossFit – CrossFit Lite WOD Metcon (AMRAP – Reps) “30s on 30s off x 4 Skipping Mountain Climbs Sit Ups “ Metcon (No Measure) “3 Rounds 10 Super Man 20 Shoulder Taps 1 length Bear Crawl “ Metcon (AMRAP – Rounds and Reps) in Pairs YGIG Alt Movements – 10 Mins 100m Run […]

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  • Programming 15/04/19- 20/04/19

    By Sarah Cahill | In Wods | on April 14, 2019

    MONDAY  15-04-2019 A: Push Press (2 x 5 ) A: Push Press (2 x 3 ) A: Push Press (2 x 1 ) B: Chin Up (4 x 5 ) C: Goblet Squat (4 x 15 ) WOD Metcon (Time) DB FRAN 10 min Cap “21-15-9 DB Thurusters @ 22.5/15kg Pull Ups “ TUESDAY  16-04-2019 […]

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  • 10-04-2019

    By Sarah Cahill | In Uncategorized | on April 9, 2019

    Red Iron CrossFit – CrossFit Lite WOD A: Metcon (AMRAP – Reps) “30s on 30s off x 3 Shuttle Run Step Up Down Up Lunges” B: Metcon (No Measure) “20s on 10s off x 4 Shoulder Taps Plank to Push Up Bear Crawl “ WOD C: Metcon (AMRAP – Rounds and Reps) “4 min AMRAP […]

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